3 Things to Do to Improve Bench Press Strength

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Last week we discussed leg drive, and readers asked for more about bench press. That’s what we’re diving into below, but we also have a new video about deadlifts and, as always, a survey to find out what you’re working on.

This Week’s Resources

• 18 Exercises To Increase Bench Press That Actually Work

• 3 Ways to Improve Your Bench Strength (YouTube)

• Powerlifting Isolation Exercises

• 13 Bench Press Cues for Greater Strength

• Does Overhead Press Help Bench?

• How Grip Strength and Forearm Strength Affect Bench Press

• How to Get Insane Stability for Bench Press (YouTube)

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3 Things to Do to Improve Your Bench Strength

This is our most popular new video on YouTube. And, if you’re not part of the conversation there already, please check it out.

Coach Lucero discusses three essential tips to enhance your bench press performance. Learn how training opposing muscle groups, focusing on speed, and controlling your descent can significantly improve your bench press.

We also share a secret hack using the Spoto bench press for better strength and tension.

Of course, we have a few other helpful resources on the subject.

Exercises to Improve Bench Strength

While the video focuses on three overlooked areas for bench strength improvement, there are also some tried-and-true exercises to help you increase how much you lift during bench press.

One worth highlighting? Dumbbell chest flys.

These are less specific to bench pressing, but they’re a great accessory movement for building and targeting the pecs.

The use of dumbbells allows you to use each arm individually and helps build strength equally on your left and right side additionally, it is a movement where most people feel the isolation of their pecs, more so than in pressing movements.

If dumbbell chest flys aren’t your cup of tea, you can swap it out with a cable chest fly or a pec deck machine to accomplish the same thing. The cable or machine variations are good for maintaining the same amount of resistance on the eccentric and concentric and can be a great muscle-building tool.

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Weekly Survey

One Thing Everybody Gets Wrong About Deadlift

There’s one main thing everybody gets wrong about the deadlift. That’s deadlift hip position. Here’s what to know about fixing your deadlift. The key is all in the hips.

Coach Lucero also talks about how deadlift is a single-phase movement. He offers detailed solutions, such as focusing on eccentric deadlifts and adjusting the number of sets and reps to enhance first-rep strength. These techniques aim to improve mechanics and help viewers achieve a stronger deadlift.

Of course, we’ve got a full guide on the subject too.

Do Forearm and Grip Strength Affect Bench Press Strength?

As you look for ways to improve your bench press, whether for max reps or max weight, you might start thinking your grip and forearms need attention. But how much does your forearm and grip strength actually affect your bench press?

While the strength of other larger muscle groups is primarily responsible for your bench press success, your grip and forearm strength are important in controlling the bar in your hands and increasing proprioception (the ability to process how the weight feels).

That being said, there are a limited number of lifters out there who will struggle with the bench press due to a lack of forearm and grip strength.