18 Effective Exercises That Increase Your Bench Press Strength

Building a stronger bench press is like assembling a puzzle each exercise fits together to reveal your full potential. You may already push heavy weights, but should your triceps, back, or core lag behind, progress stalls. The right moves target weak spots while reinforcing stability and power, turning plateaus into breakthroughs. From rows to pullovers, these 18 exercises bridge the gap between frustration and explosive growth. Ready to see what you’ve been missing?

Barbell Row

While you’re working on your bench press, it’s easy to focus only on pushing strength, but the barbell row is just as essential—if not more.

This exercise strengthens your posterior chain, including your spinal erectors and lats, which helps maintain proper posture and balance during bench presses. Proper core engagement in the barbell row also boosts stability, making your lifts safer and more effective.

For best results, aim for 4 sets of 10-12 reps twice a week—enough to build strength without overtraining. Focus on form: keep your back straight, hinge at the hips, and pull the bar to your lower rib cage to maximize muscle activation.

Floor Glute Bridge

You’ll benefit from the floor glute bridge by strengthening your glutes, which helps power your bench press.

Keep your back flat and core tight to get the most out of each rep while avoiding strain.

Focus on controlled movements to really feel your glutes working and improve your lifting stability.

Glute Engagement Benefits

The floor glute bridge is a powerhouse move for anyone serious about boosting their bench press. It targets your gluteal muscles, which are essential for stability and power during the lift.

Here’s why it’s a transformative exercise:

1. Better Bench Press Performance: Strong glutes help you maintain a solid base, improving energy transfer from your lower body to the bar.
2. Explosiveness: Engaging your glutes builds the drive needed to push heavier weights with control.
3. Overall Strength: This exercise strengthens your posterior chain, supporting your bench press and reducing injury risk.
4. Muscle Coordination: It teaches your body to work as a unit, making your lifts smoother and more efficient.

Proper Form Execution

To get the most out of the floor glute bridge, nailing the form is just as essential as the effort you put in.

Start by lying on your back with knees bent and feet flat, hip-width apart. Press through your heels to lift your hips, squeezing your glutes at the top.

Keep your shoulders grounded and avoid arching your lower back—this guarantees proper form and prevents strain. Hold the raised position for a second to maximize muscle activation.

Focus on engaging your glutes, not just lifting your hips. This builds stability and power for your bench press. Aim for 4 sets of 15 reps, a few times a week.

Recall, slow, controlled execution beats rushing through reps. Your glutes will thank you.

Shoulder Press

Though the bench press often gets the spotlight for building upper-body strength, the shoulder press quietly does the heavy lifting at the time of stabilizing your pressing power. Targeting your anterior deltoids, this exercise boosts bench press strength by improving muscle engagement and shoulder stability.

Here’s how to maximize its benefits:

1. Focus on proper execution: Start with the bar at shoulder height, press overhead, and lower with control. Keep your core tight to avoid arching your back.
2. Control the weight: Use a challenging load but avoid swinging or jerking—smooth movements build strength safely.
3. Prioritize full range of motion: Don’t cut the lift short; move from shoulders to full extension overhead.
4. Integrate it weekly: Add 4 sets of 8–10 reps to your workout routine for balanced shoulder development.

Strong shoulders mean a stronger bench—don’t skip this key move.

Close-Grip Pushup

While shoulder presses build stability for pressing movements, don’t overlook close-grip pushups—they’re your secret weapon for stronger triceps and a more powerful bench.

Place your hands shoulder-width or slightly narrower to target your triceps harder, helping you lock out heavier weights. Keep your elbows tucked close to your sides to maximize triceps engagement and protect your shoulders.

Tighten your core to maintain a straight line from head to heels, ensuring proper form and preventing lower back strain. Aim for 4 sets of 10–12 reps weekly to build strength without overloading your joints.

These pushups complement your bench press by fixing weak lockouts, so you’ll feel more confident pushing bigger weights. Stick with them, and you’ll notice the difference in your pressing power.

Dumbbell Pullover

You’ll observe the dumbbell pullover works your chest and lats while tightening your core, giving you a solid full-body burn.

Keep your hips up and move slowly to mimic a proper bench press setup, which helps transfer strength between exercises.

Stick to 4 sets of 8–10 reps to build muscle without sacrificing form—your shoulders and bench performance will thank you.

Muscle Engagement Benefits

The dumbbell pullover strengthens your bench press by working two major muscle groups at once—your chest and back—helping them work together more efficiently.

It’s a breakthrough for boosting your bench press strength because it teaches your muscles to sync up, giving you better control and power.

Here’s why it works so well:

1. Dual Muscle Activation: The dumbbell pullover hits your chest and lats simultaneously, improving coordination for smoother bench presses.
2. Thoracic Mobility Boost: Stretching your ribcage during the move increases range of motion, so you can press deeper and stronger.
3. Stability Upgrade: Your core and hips stay engaged, creating a solid base to push from during heavy lifts.
4. Posture Perfection: It trains you to maintain proper posture, preventing slouching and leaks in power.

Proper Form Execution

Mastering the dumbbell pullover starts with nailing the setup—because should your form’s off, you won’t get the full chest-and-lats boost it’s meant to deliver.

Lie on a bench with your upper back supported and hips slightly raised, holding one dumbbell with both hands above your chest. Keep a slight bend in your elbows to protect your joints.

As you lower the weight behind your head, maintain an engaged core and keep your hips up—this mimics the stability you need for a strong bench press. Control the movement, lowering slowly to maximize muscle engagement.

Avoid arching your back or letting the dumbbell drop too far. Squeeze your chest and lats as you bring the weight back up. This builds pressing power while keeping your shoulders safe.

Strength Transfer Effects

Now that you’ve got the form down, let’s talk about how the dumbbell pullover actually helps your bench press. This move strengthens key muscles like the pectoralis major and latissimus dorsi, which are essential for pushing power.

Here’s how it translates to better bench press strength:

1. Muscle Engagement: It activates your chest and back, ensuring they work together efficiently during the press.
2. Range of Motion: Stretching under load improves flexibility, letting you handle heavier weights with control.
3. Shoulder Stability: Strengthening the lats and pecs supports your shoulders, reducing strain during lifts.
4. Neuromuscular Coordination: The pullover’s motion trains your brain to recruit muscles more effectively for the bench press.

Barbell or Dumbbell Rows

Stronger bench presses start with a balanced upper body, and barbell or dumbbell rows are key for building that foundation. These exercises target your upper back, lats, and erectors, which help you maintain proper form while pressing heavy weights.

Using a barbell lets you lift heavier, while dumbbells let you work each side independently, fixing muscle imbalances. Aim for 4 sets of 10-12 reps twice a week to boost strength and stability.

Your core also gets a workout, helping you transfer power during bench presses. Keep your back straight and pull the weight toward your hips, squeezing your shoulder blades.

Stronger rows mean a stronger bench press because they balance your pushing muscles with pulling power. Stick with it, and you’ll feel the difference in your lifts.

Dips (Weighted or Normal)

Dips strengthen your triceps effectively, helping you push through tough bench press reps.

They also improve upper body stability, so you stay balanced and controlled under the bar.

Adding weight to dips can boost your pressing power, making your bench press stronger over time.

Strengthens Triceps Effectively

Should you be looking to boost your bench press performance, strengthening your triceps is key—and dips are one of the most effective ways to do it. Your triceps drive the lockout phase of the bench press, and dips target them directly, helping you push heavier weights.

Here’s why dips work so well:

1. Targeted triceps activation: Dips force your triceps to work hard, especially at the top of the movement, just like the bench press lockout.
2. Weighted dips for muscle growth: Adding weight increases resistance, triggering strength adaptations and bigger triceps.
3. Proper form matters: Keep elbows tucked, go deep, and control the movement to maximize triceps engagement.
4. Reps for results: Aim for 8–12 reps per set to balance strength and hypertrophy.

Whether you use bodyweight or weighted dips, they’ll build the triceps power you need for a stronger bench press.

Enhances Upper Body Stability

Whenever you’re pushing heavy weights on the bench press, having a stable upper body isn’t just helpful—it’s necessary, and that’s where dips come in.

Dips, whether weighted or normal, build upper body strength by firing up your triceps, shoulders, and chest, creating a solid foundation for stability. At the moment you perform them with proper form—keeping elbows tight and lowering until your upper arms are parallel—you maximize muscle hypertrophy and control.

Adding weight with a dip belt intensifies the challenge, making your muscles work harder for better stability. As an accessory exercise, dips complement your bench press by reinforcing the muscles that keep you steady under heavy loads.

Aim for two to three sessions weekly, and you’ll feel the difference in your pressing power and balance.

Boosts Pressing Power

Building upper body stability is just the start—now it’s time to turn that solid foundation into raw pressing strength. Dips, whether weighted or normal, are a powerhouse for boosting your bench press performance by targeting key muscles. Here’s why they work:

1. Triceps Strength: Dips hammer your triceps, the muscle responsible for locking out the bench press, making your lifts more explosive.
2. Upper Body Workout: They engage your chest, shoulders, and core, creating a balanced strength that translates to better pressing power.
3. Progressive Overload: Adding weight to dips forces your muscles to adapt, building the muscle mass needed for heavier lifts.
4. Functional Strength: The compound movement mimics real-world pushing motions, making your bench press more efficient.

Incorporate dips into your routine and watch your pressing power soar.

Feet-Up Bench Press

Lifting with your feet up on the bench shifts the focus entirely to your upper body, forcing your chest, shoulders, and arms to work harder.

The feet-up bench press reduces arching in your lower back, helping you maintain a flatter position and lowering injury risk. Without leg drive, you’ll rely more on engaging chest muscles, which builds strength and endurance. This variation also improves pressing mechanics by lengthening the range of motion, making each rep more effective.

Since your feet aren’t grounded, you’ll need extra stability from your core and upper body, teaching better control. It’s a great way to autoregulate lighter sessions while still challenging your muscles.

Over time, this exercise boosts muscular endurance and refines your form, making it a smart addition to any bench-focused routine.

Bar Dip

Bar dips pack a serious punch for your upper body, targeting your chest, triceps, and shoulders in one powerful movement.

They’re a revolutionary element for building upper body strength and boosting your bench press PRs. Here’s why you should add them to your routine:

1. Builds Pectorals: Dips emphasize your mid to lower chest, strengthening the same muscles you use in the bench press.
2. Triceps Power: They crank up triceps strength, helping you lock out heavier lifts with ease.
3. Boosts Pressing Endurance: More reps mean better stamina for sustained effort under the bar.
4. Functional Strength: They improve stability and control, translating to smoother, stronger bench presses.

Aim for 3–4 sets of 8–12 reps, focusing on form to maximize gains and avoid injury.

Stick with it, and you’ll see the difference in your lifts.

Push-Ups

Mastering proper push-up form keeps your chest, shoulders, and triceps working efficiently while protecting your joints—start with hands shoulder-width apart and lower your chest until elbows bend to 90 degrees.

Should you wish to boost your bench press, try variations like incline push-ups for upper chest strength or decline push-ups for more lower-chest activation.

These small adjustments make a big difference in building endurance and stability, helping you lift heavier weights over time.

Proper Push-Up Form

One of the most effective ways to build upper-body strength and improve your bench press is by perfecting your push-up form.

Proper form guarantees you engage the right muscles and avoid shoulder strain, which can lead to a noticeable increase in bench press strength. Here’s how to do it right:

1. Start strong: Get into a plank position with hands slightly wider than shoulder-width, body straight from head to heels.
2. Lower with control: Bend elbows to 90 degrees, keeping them close to your sides to protect your shoulders.
3. Engage your core: Tighten your abs and glutes to prevent sagging or arching your back.
4. Push up explosively: Drive through your palms, exhaling as you return to the starting position.

Strict push-ups build the foundation for a stronger bench press—so don’t rush them.

Push-Up Variations for Strength

Several push-up variations can boost your bench press strength more than standard reps alone.

Close-grip push-ups target your triceps, helping you lock out heavier weights on the bench. Incline push-ups shift focus to your upper chest, mimicking the angle of a bench press. Decline push-ups add resistance, building explosive power for pressing. Plyometric push-ups improve speed and muscle recruitment, translating to better bench performance. Archer push-ups challenge stability, ensuring balanced strength development.

Rotate these variations into your routine 2-3 times weekly, aiming for 3-4 sets of 8-12 reps. Since push-ups require no equipment, you can train anywhere, keeping your chest and triceps strong between bench sessions.

Stick with strict form—full range of motion maximizes gains. Consistency with these moves builds the foundation for a bigger bench.

Dumbbell Chest Press

The dumbbell chest press is a powerhouse move for building strength and balance in your upper body. Unlike the barbell bench press, it forces your stabilizing muscles to work harder, reducing injury risk and boosting muscle activation.

Here’s why it’s so effective:

1. Targets Upper Body Muscles: Engages your chest, shoulders, and triceps while correcting strength disparities between sides.
2. Fuller Range of Motion: Lets you stretch deeper, working your pectorals more thoroughly for better growth.
3. Boosts Pressing Power: Strengthens weaker sides, improving overall pressing power for lifts like the bench press.
4. Versatile & Adjustable: Change angles or weights to keep challenging your muscles without plateauing.

You’ll love how it builds a stronger, more balanced upper body while prepping you for heavier lifts.

Start light, focus on form, and watch your strength soar.

Incline Dumbbell Press

The incline dumbbell press challenges your upper chest more than the flat bench, so you’ll want to nail the form to avoid straining your shoulders.

Keep your back flat against the bench, press the weights straight up without locking your elbows, and control the movement on the way down to maximize muscle engagement.

Pay attention to how your shoulders and chest feel—this exercise works best while you stay mindful of proper technique.

Proper Form Execution

Proper form in the incline dumbbell press starts with setting the bench at a 30-45 degree angle—this shifts emphasis to your upper chest and shoulders while keeping the movement safe.

To build strength effectively, follow these steps:

1. Set up properly: Keep your feet flat on the floor and press your back into the bench to maintain stability. This guarantees proper bench press form and prevents unnecessary strain.
2. Control the weight: Lower the dumbbells with a controlled movement, elbows bent at a 45-degree angle to protect your shoulders.
3. Press with purpose: Drive the weights up in a straight line, maintaining a full range of motion for maximum muscle engagement.
4. Stay consistent: Aim for 3-4 sets of 8-12 reps, using a weight that challenges you but lets you finish strong.

Muscle Group Engagement

At the time you adjust the bench to a slight incline and grab those dumbbells, you’re not just working your chest—you’re zeroing in on the upper pecs while giving your shoulders a solid challenge.

The incline dumbbell press hits the clavicular head of your chest harder than a flat bench press exercise, helping you build a balanced, powerful upper body. Since each arm works independently, you’ll spot and fix strength imbalances, making your pressing more even.

Your shoulders get a serious test too, as they work hard to stabilize the weight through the full range of motion. This boosts shoulder stability and upper body coordination, which translates to better performance in other lifts.

Plus, the deeper stretch at the bottom engages more muscle groups, leading to bigger gains over time.

Dumbbell Chest Flyes

Dumbbell chest flyes build strength and definition in your pecs while giving your shoulders extra stability. They target your chest muscles effectively, promoting muscle hypertrophy and improving your pressing movements.

Dumbbell chest flyes strengthen pecs, enhance shoulder stability, and boost pressing power for better muscle growth.

Here’s how to maximize their benefits:

1. Control the movement—Lower the dumbbells slowly to stretch your chest, then squeeze at the top.
2. Keep elbows slightly bent—This protects your joints while maintaining tension in your chest.
3. Focus on shoulder stability—Engage your core and avoid excessive arching to strengthen supporting muscles.
4. Gradually increase weight—Progressive overload helps improve overall strength without sacrificing form.

Including dumbbell chest flyes in your routine boosts bench press performance by isolating your pecs and building endurance.

Stick to 3–4 sets of 10–15 reps for balanced growth.

Close-Grip Bench Press

Should you want to build serious triceps strength while giving your bench press a solid boost, the close-grip bench press is a transformative move. By narrowing your grip to shoulder-width, you shift focus to your triceps and inner chest, helping you power through elbow lockout. Keep your elbows tucked close to your sides to protect your shoulders and maximize triceps engagement. Proper form is key—maintain a neutral wrist position and engage your core for stability.

Tip	Benefit	How To
Grip width	Targets triceps	Shoulder-width apart
Elbow position	Reduces strain	Tuck close to body
Rep range	Builds strength	4 sets of 8-10 reps
Core engagement	Improves stability	Tighten abs during lift
Frequency	Prevents overtraining	Once per week

This exercise strengthens your bench press by honing triceps power and refining your form.

Barbell Lying Tricep Extensions

1. Grip & Setup: Lie on a bench, hold a barbell with a shoulder-width grip, and keep elbows tucked to avoid strain.
2. Control the Descent: Lower the bar slowly toward your forehead, stopping just above it to maintain tension.
3. Drive Up: Extend your arms fully at the top for comprehensive muscle development, but don’t lock elbows harshly.
4. Mind the Form: Keep elbows stationary—flaring them shifts focus off your triceps strength and risks injury.

Stick to proper form, and you’ll see gains where it counts.

Overhead Cable Triceps Extension

The overhead cable triceps extension zeroes in on the long head of your triceps, giving you more control and strength where it matters—especially at the moment you’re pushing through the toughest part of your bench press.

Boost your bench press lockout by targeting the long head of your triceps with controlled overhead cable extensions.

This exercise keeps constant tension on your triceps, boosting muscle engagement and helping you power through the lockout phase. Since cables provide smooth resistance, you’ll feel every rep working without relying on momentum.

Adjust the pulley height to change the angle, keeping your workouts fresh and challenging. Stronger triceps mean a stronger bench press, so adding this move to your strength training routine can help you push heavier weights with confidence.

Focus on slow, controlled movements to maximize results and avoid cheating the lift.

Tricep Pushdown

Zeroing in on your triceps, the tricep pushdown builds the strength you need to lock out heavier bench presses with more control. This exercise targets the triceps brachii, the muscle responsible for elbow extension, which is vital for pressing power.

Here’s why it works:

1. Elbow Extension Strength: The tricep pushdown directly trains the motion used to lock out your bench press, leading to increased bench press performance.
2. Muscle Endurance: High reps (10-15) improve stamina, so you don’t fatigue as quickly during sets.
3. Hypertrophy Boost: Consistent training with moderate weight and volume promotes muscle growth, contributing to long-term strength gains.
4. Joint Stability: Controlled movements strengthen the tendons around your elbows, reducing injury risk.

Add tricep pushdowns to your routine 2-3 times a week for noticeable improvements in your bench press.

Lat Pulldown

Grip Width	Rep Range	Benefit
Wide	8-12	Upper back engagement
Shoulder-width	8-12	Balanced lat activation
Close	8-12	Lower lat focus
Underhand	8-12	Bicep and lat synergy
Single-arm	8-12	Core stabilization

Aim for 3-4 sets weekly, focusing on controlled movements. Your lats will thank you—and so will your bench numbers.

Wrap Up

Just like a well-oiled machine, your bench press thrives on balance. Strengthen your back, triceps, and core—don’t just chase the big numbers. Mix these movements into your routine, stay consistent, and trust the process. The weights will feel lighter, your form tighter, and progress will come faster than you realize. Now, get under that bar and show it who’s boss. You’ve got this.