The Benchpress is a classic exercise.
When someone finds out that you lift weights the chances are they will ask you 1 question. “How much ya bench bro?”
Being a Powerlifter, one of my main focuses is training the Bench. Even more as I am writing this as I Have the National Benchpress Championships fast approaching.
When it comes to the bench, it seems as though its every gym bros favourite exercise. Its their favourite exercise but they don’t know how to make it better.
If you want to learn more then you can read more with my article ‘5 Steps to a Bigger Bench‘ for other ways to train your benchpress.
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Anyway…..
Let Me ask you a question.
If you were to list exercises a few exercises which would help increase your benchpress, what would they be?
Incline press?
Dumbell Presses?
Cable Flyes?
maybe even the pec dec!
I doubt many of you would think about the triceps. The triceps are THE key element of of building a bigger benchpress.
A BIG Bench is built by the Triceps.
So to help you all out I have 3 Tricep exercises you can slot nicely into your training.
These are my favourite 3 and I wanted to share. Because sharing is Caring!
#1 JM Press
The JM Press was ‘invented’ if you will, by a powerlifter called JM Blakley. JM is a world record breaking powerlifter who has Benched 710lbs (322KG)!!
That’s pretty good.
JM came up with this tricep extension variation back in the 90’s. It seems to work so well as it mimics the same position as a benchpress but puts emphasis on the triceps.
If you look at it. It kinda looks like its Benchpress done poorly.
When adding this into you program, don’t go to max effort but don’t go too light. something like 4 sets of 6-8 would be sufficient.
#2 Tate Press
This Was popularized by Dave Tate who was a champion powerlifter and benched over 600lbs!. Hence the name. One of the best exercises for attacking the triceps in the finishing position.
Make sure you come to a complete stop on you chest between sets and make each rep explosive.
#3 The rolling DB extensions
In my opinion one the THE BEST exercises for hitting the long head of the triceps, which is the main driver in the bench. Not enough people do much if any overhead work for their triceps.
This puts them in their most stretched position and makes them work that little bit harder.
Make sure you keep your elbows in close for this and you can also hit higher reps for this. sets of 12-25 work very well. particularly as a finisher.
Add these into you training program and I’m confident you will quickly see improvements in your bench.
The Next time a gym bro asks “how much ya bench?” you will feel more confident in telling them.
Thanks for reading.
I hope you get on with these exercises and they can slot nicely into your training and you get on well with them.
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