Try These 5 Exercises for a Bigger Bench Press

Shoulder soreness or instability might prevent bench presses, therefore strengthening your shoulders makes sense. The half-kneeling overhead press is a terrific unilateral exercise to work on shoulder pushing.

Half-Kneeling Overhead Press 3 to 4 sets of 8 to 10 reps

The half-kneeling position encourages you to focus about pelvis stabilization, rib cage down, and abs tight, which adds core training to the action. Avoid arching your back and keep this move vertical.

If you can regularly do 25–30 pushups, you need a chest challenge. Pushups with resistance improve bench press gains. A resistance band will help you accelerate and explode your pushups, which will improve your bench press.

Pushup with Band Resistance 3 sets of 8 to 12 reps

If raising bench press load is difficult, your triceps may be weak. The JM press—a close-grip bench press and skull crusher hybrid—will allow lifters to press away from the body. The JM press is a good arm day workout since you can lift more than other triceps exercises.

JM Press 3 to 4 sets of 6 to 8 reps

Rowing with chest support lets you focus on your posterior chain. That may seem unrelated to the chest-centric exercise, but it's a crucial (and often ignored) bench press accessory.

Chest-Supported Incline Row 3 to 4 sets of 8 to 12 reps

This workout strengthens your lats, which are crucial for bench pressing stability. To explode the weight off your chest, grip the bar and position your shoulder blades. However, improper posterior chain placement may affect your front.

It can be done with dumbbells, barbells, or other weights and is safer for your shoulders than normal pressing. It improves bench press "lockout" by targeting your triceps. The pin push, a post-bench press accessory move, is another efficient weight-loaded exercise with a shorter range of motion.

Floor Press 4 sets of 6 to 8 reps