Bench-Press

Boost Your Bench

Weeks 1 and 2

Pushup

Do three sets of pushups to failure. This prepares your rotator cuffs for heavier loads. Lie facedown with your hands just outside your shoulders. Tighten your core and glutes and push away from the floor until your arms are straight. Lower your body to lightly touch your chest to the floor.

Weeks 2 and 3

Barbell Bench Press

Keep doing pushups in week 2, but add this. Do three sets of 12 repetitions to improve chest strength. Lie back on a bench with your feet flat on the floor. Remove the bar from the uprights using an overhand grip (palms facing away from you), your hands slightly wider than shoulder-width apart. Slowly lower the bar to your chest, just below the nipples. Pause, then press the weight back up until your arms are straight again.

Weeks 3 and 4

Dumbbell Bench Press Progression

Keep the barbell bench press in your week-3 routine and add this progression, which will help stabilize your arms, increase range of motion, and balance strength on each side of your body. Do three sets of 12 repetitions. Lie back on the bench, holding the weights alongside your chest. Press the dumbbells straight up, lower them, and repeat. Alternate: This time begin with both dumbbells overhead. Lower one to your chest and press it back up. Repeat with the other arm. Unilateral: Hold one dumbbell overhead and place your other hand at your hip. Keep your abs drawn in as you lower and press the weight with one arm. After 12 reps, switch the weight to your other hand and repeat.

Weeks 5 and 6

Swiss-Ball Chest-Press Progression

Continue the stability-pushup routine and add these Swiss-ball presses. Perform the same progression as with the dumbbell bench press. You'll increase neuromuscular control, which will improve your overall chest development. Lie back on a Swiss ball. Contract your abs and glutes to extend your hips so your body forms a plank. Press the dumbbells overhead. Pause, then slowly lower the weight back down. Next, switch it up by using the same techniques as in the alternate dumbbell bench press and then the unilateral bench press.

REFERENCE:-

MENSHEALTH

Build Power Fast

Build an All-Sport Body
Build power fast with these four moves

Perform the exercises in succession, and then rest for 60 seconds before repeating the circuit once or twice.

1. Barbell Duck-Under

Set a barbell at waist level on the supports of a power cage, and stand with one hip next to it. Take a long stride beneath the bar, then duck underneath. Stand up on the other side, and repeat the motion to return to the starting position. Go back and forth until you've passed under the bar 8 to 10 times in each direction.

2. Reverse Pushup

Sit on the floor under the barbell with your legs straight, and grasp the bar with a shoulder-width grip. Hang from the bar so only your heels touch the floor. This is the starting position. Pinch your shoulder blades together and bend your arms to pull your chest to the bar. Pause at your highest point, then lower yourself. Aim for 8 to 10 repetitions.

3. Front Squat to Shoulder Press

Load the barbell with a weight you can press overhead 8 times. Holding the bar on the front of your shoulders, bend at the hips and knees. Pause when your thighs are parallel to the floor (or lower), and then press up and push the bar overhead. Lower the bar to your shoulders. Do 8 reps.

4. Pullup to Hanging Leg Raise

Grab the pullup bar at the top of the cage with your palms facing away from you. Pull yourself up until your upper chest is as close to the bar as you can get it. Holding that position, bend your legs and bring your knees in toward your chest. Lower your legs, then lower your body to the starting position. Aim for 6 to 8 reps.

REFERENCE:-

MENSHEALTH