Best Exercises to Improve Your Bench Press (and Unlock New PRs)

Summary

In this video, Chad Wesley Smith from Juggernaut Training Systems shares his top exercises to improve your bench press. He covers techniques like the Feet Up Bench Press, which targets strength off the chest, the Spoto Press to enhance mid-range control and stability, and the Close Grip Bench Press to strengthen the lockout phase and improve tricep power. Each exercise is explained with tips on how to incorporate them into various phases of training to boost overall bench press performance. For more resources, viewers are encouraged to check out Juggernaut’s online coaching and the Juggernaut AI app.

Takeaways

• 😀 The Feet Up Bench Press helps improve strength off the chest by eliminating leg drive, making it great for those struggling to get the bar moving from the start.
• 😀 The Wide Grip Bench Press is a versatile exercise that can be used during any phase of training to target different areas of the chest and improve bench press strength.
• 😀 The Spoto Press, named after Eric Spoto, is perfect for those struggling with the mid-range of their bench press, forcing a pause an inch above the chest to focus on control and stability.
• 😀 The Spoto Press eliminates leg drive, increasing the emphasis on the pecs, shoulders, and arms, and is ideal for improving bar control.
• 😀 Spoto Press can vary depending on your ability to handle weight. It’s a good option for hypertrophy, but less effective for pure strength or peaking phases.
• 😀 The Close Grip Bench Press is best for those who struggle with lockout, targeting the triceps and improving the transition from shoulders to triceps in the bench press.
• 😀 To perform a Close Grip Bench Press, move your hands about 2 inches inward from your normal grip, keep the elbows tucked, and touch lower on the chest to maintain proper form.
• 😀 Close Grip Bench Press is a highly specific movement that can be incorporated throughout all training phases, mirroring your regular bench press ranges.
• 😀 All of these exercises (Feet Up Bench Press, Spoto Press, Close Grip Bench Press) can be integrated into your training to address specific weaknesses in different phases of your training.
• 😀 Juggernaut Training Systems provides coaching, apparel, books, and the Juggernaut AI app to help optimize your training with personalized programs for both Apple and Android devices.

Q & A

What is the purpose of the feet-up bench press?

The feet-up bench press is useful for those struggling with strength off the chest. It eliminates the use of leg drive and arching, forcing the pectorals to take on the majority of the load and improve strength at the initial phase of the press.

Why should you avoid leg drive when performing the feet-up bench press?

Eliminating leg drive focuses more stress on the chest muscles and prevents energy from being transferred from the legs to the bar, which can help improve pressing strength specifically from the chest.

What is the wide grip bench press, and how does it help?

The wide grip bench press involves using a grip that is wider than shoulder width. This variation can help engage the chest more effectively and can be used throughout all training phases to improve overall bench press strength.

How does the Spoto press differ from a regular bench press?

The Spoto press is performed by pausing the bar just an inch above the chest before pressing it up. This pause eliminates any potential leg drive, placing more focus on the chest, shoulders, and arms, while also enhancing control and stability during the lift.

Why is the Spoto press beneficial for hypertrophy?

The Spoto press is beneficial for hypertrophy because it reduces the amount of weight you can lift compared to a regular bench press, thus providing more time under tension for muscle growth, especially in the chest and triceps.

When should the Spoto press be used in training?

The Spoto press can be used during any phase of training, but it's especially effective for hypertrophy in the early phases or for building stability and control. For strength and peaking, it may not be as beneficial due to the reduced weight.

What is the close grip bench press, and when is it most effective?

The close grip bench press involves bringing the hands closer together, about 2 inches in from the regular grip. It's particularly effective for improving lockout strength, as it emphasizes the triceps during the final phase of the lift.

How does the close grip bench press affect the bar path?

When performing the close grip bench press, the bar should be lowered to a slightly lower point on the chest than in a standard bench press, ensuring the wrists, elbows, and shoulders remain in a stacked position. This helps target the triceps more effectively.

How can the close grip bench press help with bench press lockout?

The close grip bench press helps with lockout by strengthening the triceps, which play a key role in the final phase of the bench press, especially when transitioning from the chest to completing the lift.

Can the recommended exercises be used during all phases of training?

Yes, all the exercises mentioned—feet-up bench press, wide grip bench press, Spoto press, and close grip bench press—can be used in various phases of training. However, the intensity and volume should be adjusted depending on whether the goal is hypertrophy, strength, or peaking.