It doesn’t matter whether you want to build a big chest or have sizable triceps; bench presses are the best workout for both.

However, many don’t know how to elevate their bench press game through proper technique. Pure brute force isn’t enough; it requires a system, and more specifically, power.

So, let’s take a look at the five specific complementary exercises suggested by Muscle & Fitness that can make bench pressing the most effective.

Heavy Incline Dumbbell Press

While flat bench presses hit the bulk, incline presses hit the power angle, which many often ignore. The incline dumbbell press targets the upper chest and shoulders, two critical muscle groups for heavy bench presses.

Rep range: If you’re starting with lighter weights, do 15–12 reps; otherwise, aim for 8–10

Weighted Dips

Many believe that dips are just tricep workouts, but the reality is quite different. Weighted dips target multiple muscles, including the pecs, triceps, and delts at the same time.

That’s not all, they also strengthen the shoulder stabilizers and lockout muscles simultaneously. All in all, it’s one hell of a compound movement.

Tip: Add plates, slow the descent, and explode at the top

Lying Tricep Extensions

Are you struggling while bench pressing? Well, the problem might be your triceps, and the remedy? Lying triceps extensions. These exercises, such as skullcrushers, isolate the triceps throughout a full range of motion, which helps promote muscle hypertrophy.

If done properly with a full range of motion, they can also improve lockout strength.

Sets: 5–6
Reps: 3–5 heavy reps or 10-12 controlled reps

Seated Press

Apart from the triceps, another important muscle group that is necessary for heavier bench press is the shoulders. Arnold press, seated press, and front raises are the best exercises to increase shoulder strength.

Tip: Go heavy on Arnold presses and keep the reps low for faster muscle growth.

Heavy Lockouts

Set the pins at two heights, about 4 inches and 7 inches off your chest—and perform heavy lockouts from each position. Make sure you are fully warmed up before loading the bar. Hit five max-effort single reps at each height before racking the bar.

Following the plan even for a few weeks can yield first-hand results. So are you ready to dial in?

Written by

Suryakant Das

Edited by

Souvik Roy