Building A Better Bench Press


Building a Better Bench Press


If you're struggling to build a better bench press there's only two things you need to do...

  1.  Get Stronger
  2. Get Technically Better

The bench press is probably the most technical lift there is other than the Olympic Lifts.

It requires one to create a stable platform from which to perform a horizontal pressing action requiring the activation of the whole body (if you want to lift a big amount of weight).

The main muscles that you want to focus on though are the triceps, shoulders, upperback, chest and core to establish a solid base for pressing.

If any of these muscles are weak, you're not going to bench heavy.  A heavy bench is one that has the capability to hold statically and press a given amount of weight.

Say you're bench press is 225, but you just can't seem to add another 10 lbs to the bar.  Well, something is missing.  In the next few posts we'll discuss some of these weaknesses, along with some exercises that you can do to increase your overall bench press.

The body functions as a unit, but if you have weakness in one part, it will show in your max effort lifts.


Building a Bigger Bench Press - Back Setup

Jess Howland

Jesse "Captain Smash" Howland is the owner of SMASH’s Strength Lab, which offers targeted personal training to reach a variety of fitness and physique goals. A natural bodybuilder, competitive powerlifter, certified personal trainer, and nutrition coach, Jesse is often the go-to resource for personal training Ottawa. He studied Exercise Science at Oregon State University and even trained at the world famous Gold's Gym. He's a former US Army Captain with the 86th Infantry Brigade Combat Team, a former blog writer at Veterans Fitness Career College, and former Chief Executive Officer at U.S. Army Forces Command (FORSCOM). His workouts and personal training are army-inspired to help reach your weightloss, athletic, or physique goals.