Aa
Aa
A
A
A
Close
Avatar universal

Critical muscle groups that will help you bench press more weight

                        Critical muscle groups that will help you bench press more weight

When you start the press you're primarily using your pecs, but after a few inches your triceps take over. So you need to strengthen your triceps with exercises like rolling dumbbell extensions and dumbbell floor presses.
Your back needs to be worked also. Your lats are used as a base to push from. Barbell rows and close grip lat pull downs. I like the Gironda Lat Pulls for a wide V-shape back! Google it!!
Squats and deadlifts trigger your body to release growth hormone and will temporarily raise testosterone levels in your blood. It puts you in an anabolic state and all your other muscles will benefit.
When doing the bench press I suggest doing it on the floor and not on a bench!!! Doing it on a bench puts your shoulders at risk for injury! Your arms should not go back past your shoulders!
Bicep training can help your bench. The hammer curl targets the brachioradialis which is the largest muscle in the forearm. Developing this muscle will help you at the bottom of the bench press and you can build your biceps at the same time.
4 Responses
Sort by: Helpful Oldest Newest
Avatar universal
You're forgiven!
Helpful - 0
Avatar universal
Oh.  Never mind.  I've never heard using dumbbells labeled a bench press.
Helpful - 0
Avatar universal
Pax. I stated dumbbells not barbells.
Helpful - 0
Avatar universal
I recommend doing it on a bench, not on the floor, because a real bench press has slots for the bar and that can really come in handy if for some reason you just don't have it that day!  On the floor there's no easy place to put the weighted bar.
Helpful - 0

You are reading content posted in the Exercise & Fitness Community

Top Healthy Living Answerers
Avatar universal
Arlington, VA
Learn About Top Answerers
Popular Resources
14 super-healthy foods that are worth the hype
Small changes make a big impact with these easy ways to cut hundreds of calories a day.
Forget the fountain of youth – try flossing instead! Here are 11 surprising ways to live longer.
From STD tests to mammograms, find out which screening tests you need - and when to get them.
Tips and moves to ease backaches
Here are 12 simple – and fun! – ways to boost your brainpower.