Addressing Issues With the Common Bench Press
There are few exercises that are as popular as the bench press, nevertheless it is essential to fully understand the dynamics of this exercise if you hope to continue increasing kilos to the bar. I have spent nearly the last 2 decades performing this exercise in gyms as a personal trainer on a daily basis. I have very rarely seen this exercise executed properly.
This could be why it is common for people to tear ligaments and shoulder muscles while performing this exercise. Another factor that contributes to an increased propensity for injury would be overusing this exercise. If you were to drop by any gym on a Monday, you will see why the first day of the work week has been dubbed ”National Bench Press Day.” This is odd because while it is a very dramatic and impressive exercise, it is far from the best exercise for pecs.
Of course, the bench press has an important place in the gym. It has an essential importance for a bodybuilder looking to increase their pecs or a professional athlete looking to increase upper-body strength. The focus of the following article is to help you choose the best supplemental exercises that can boost your performance on the bench.
First, Find the Weak Muscles
Over the years I have seen that personal trainers tend to get stuck prioritising a certain number of big compound lifts. This indicates weaker muscles in a chain that must be addressed to increase the lifting power. If you are looking to execute a lift with greater strength and power, you must first focus on the weakest muscles first.
This is important information for serious trainees, those that are benching at least 1 ½ times their bodyweight.
Let’s take a closer look at common pressing styles and their sticking points:
| Pressing style | Sticking point | Target Muscle |
| Close grip Wide grip | Start Mid range | Serratus Anterior |
| Both | Start | Anterior Deltoid |
| Wide Grip | Start | Pectoralis Major Clavicular portion Subscapularis |
| Close grip | Start | Pectoralis Major Sternal Portion |
| Wide grip | Mid Range | Biceps Brachii Long Head Coracobrachialis |
| Both | Lockout | Triceps |
Target the Weak Link With the Right Exercises
After you have decided which are the weak points that are causing you trouble, it is time to choose a suitable exercise to strengthen these weaker muscles. Real life gains are only made through a conscious plan of coordinated efforts.
This is the time for serious lifting and this will mean pooling the power of the largest motor systems to increase the strength of the right muscles.
Take a look at this table to determine which exercises are right for you
| Target Muscle | Assistance Exercises |
| Serratus Anterior | Incline Front Raises Front Cable Raises |
| Anterior Deltoid | Seated Press Behind the Neck Seated Dumbbell Press, Semi-Supinated Grip Seated Military Press |
| Pectoralis Major, Clavicular portion, subscapularis | Wide-Grip Bench Press to Collarbone Bent-Arm Flyes Flat Crossovers Partial Bench Press (Bottom Half) Functional Isometrics Incline Press Flat Dumbbell Press, Pronated Grip |
| Pectoralis Major, Sternal portion | Parallel Bar Dips Decline Press Decline Flyes (Cables or Dumbbells) Functional Isometrics Flat Dumbbell Press, Semi-Supinated Grip |
| Biceps Brachii- Long Head | Barbell Curls Incline Curls Standing Cable Curls with elbows behind the body. Any type of curls where the upper arms are in line with the torso or behind it |
| Triceps | Triceps Extensions to the Neck Parallel Bar Dips Nose Crunchers Lockouts in the Power Rack Close-Grip Bench Press Reverse Grip Bench Press Board Presses |
Putting The Routine Together
One of the most important things that made the greatest difference throughout my career has been knowing how to properly prioritize exercises and sequence my routine. This makes them more effective at reaching the goals I have laid out. For this, I recommend starting with the pressing exercise, then move to the serratus/anterior delts and finally move back to the triceps and biceps. This will ensure you incorporate the most muscle systems in your workout and get the greatest results for your training.
