The 8 Best Exercises to Improve Your Bench Press
Whether you’re chasing your first 225 bench or trying to smash through a plateau, improving your bench press isn’t just about benching more often. A stronger bench comes from building the right muscles, fixing weak points, and learning how to control the bar throughout the whole range of motion.
That’s where smart accessory work comes in.
The exercises below aren’t just random chest builders—they’re chosen because they directly help you push more weight, with better form, and less risk of injury. Here are 8 of the best exercises to boost your bench press, and how to use them in your training.
1. Paused Bench Press
Why it works:
The paused bench forces you to stop and hold the bar on your chest for a full second or two before pressing. This eliminates the bounce or stretch reflex, which means your muscles—not momentum—have to do all the work.
How it helps:
- Builds power off the chest
- Improves control and bar path
- Exposes weak points in your form
Coaching Tip:
Use a light to moderate load (70–85% of your 1-rep max) and pause for a strict 1–2 seconds. Stay tight, don’t relax at the bottom. This move is great as your first or second pressing exercise of the day.
2. Close-Grip Bench Press
Why it works:
Bringing your hands just inside shoulder-width shifts the focus from your chest to your triceps—especially during the top half of the lift, where many lifters stall out.
How it helps:
- Strengthens triceps for a better lockout
- Still hits the chest and shoulders
- Builds control in the mid-range of the press
Coaching Tip:
Keep your elbows tucked at about a 45-degree angle and don’t overdo the grip width—too close and you’ll strain your wrists or shoulders. Use it after your main bench press work or as a second heavy pressing movement.
3. Board Press
Why it works:
The board press limits the range of motion by placing a board (or stacked pads) on your chest, so the bar only lowers partway. This puts more emphasis on the top half of the lift—right where a lot of people get stuck.
How it helps:
- Targets triceps and lockout strength
- Builds confidence with heavier weights
- Reduces stress on the shoulders
Coaching Tip:
Start with a 2-board height and use a spotter or training partner. Focus on staying tight and driving through the lockout. This one’s perfect if your reps die halfway up.
4. Incline Barbell Press
Why it works:
Changing the bench angle shifts the focus toward the upper chest and front delts—muscles that play a huge role in the bottom of your bench press.
How it helps:
- Strengthens upper chest and shoulders
- Builds pressing power from the bottom position
- Balances out flat bench work
Coaching Tip:
Set the incline to around 30–45 degrees. Any steeper, and it turns into more of a shoulder press. Control the weight down and drive the bar up just like you would on a flat bench.
5. Dumbbell Bench Press
Why it works:
Using dumbbells forces each arm to work on its own, which improves muscle balance and helps you hit a deeper range of motion than a barbell allows.
How it helps:
- Builds stabilizer strength and control
- Improves muscle balance between sides
- Increases chest activation with a deeper stretch
Coaching Tip:
Don’t rush it—lower the dumbbells with control, pause briefly at the bottom, and drive up strong. Great for high-rep hypertrophy work or as your secondary chest exercise on upper body day.
6. Weighted Dips
Why it works:
Dips hit the chest, shoulders, and triceps all at once, making them one of the best bodyweight movements for building pressing power. When you add weight, they become a serious strength builder.
How it helps:
- Builds overall pressing strength
- Emphasizes lower chest and triceps
- Helps develop control and range of motion
Coaching Tip:
Lean slightly forward to target the chest more, and go deep—but stay pain-free. Start with bodyweight, then add weight with a dip belt or dumbbell once you’re hitting clean reps.
7. Push-Ups (Weighted or Deficit)
Why it works:
Push-ups are a classic for a reason. They build pressing endurance and stability, and they’re easy to scale up with added weight or range of motion. Don’t sleep on push-ups for helping you build a bigger bench.
How it helps:
- High-rep chest and triceps work
- Improves control and shoulder stability
- Great for volume without joint strain
Coaching Tip:
To level up: add a weighted vest, elevate your feet, or do deficit push-ups with hands on blocks. Push-ups are perfect as a finisher or on lighter training days.
8. Barbell Rows
Why it works:
This one might come as a surprise for some, but strong pressing needs a strong base. Barbell rows build your lats, traps, and rear delts—muscles that help stabilize the bar and keep your shoulders healthy.
How it helps:
- Improves upper back strength and posture
- Helps control the bar during the bench press
- Balances out all the pressing work
Coaching Tip:
Keep your back flat, grip solid, and pull the bar to your lower ribs. You can use these as a main lift on back day or pair them with your bench work for balance.
Conclusion
A bigger bench isn’t just about benching more—it’s about training smarter. These 8 exercises cover all the angles: improving power off the chest, building lockout strength, increasing muscle size, and supporting your joints along the way.
Mix a few of these into your routine each week, focus on getting stronger, and give your body the variety it needs to grow. Whether you’re pushing for a PR or just want a stronger upper body, this lineup will move you forward.
Now get after it and go press something heavy.
