Add these moves to your routine to take your bench press to the next level
Most guys get that you need to switch up your loads, reps, and sets if you want to keep making gains on the bench press.
But you should also incorporate different variations of the bench press into your training to maximize your results, says Men’s Health Fitness Director BJ Gaddour, C.S.C.S. Doing so can help you shore up weaknesses so that when you return to the regular bench press, you can blast through plateaus.
For example, weak triceps tend to hold guys back on the bench, Gaddour says. Performing close-grip bench presses will build and strengthen your tris so you can crank out more reps—and eventually increase your load—on the regular bench press.