Feeling Weak On The Bench Press. The 15 Best Powerblock Bench Exercises To Build Strength Fast

Feeling Weak On The Bench Press. The 15 Best Powerblock Bench Exercises To Build Strength Fast

Warm Up With Light Weight And Higher Reps

We’ve all been there before – struggling under the bar on the bench press, barely able to finish those last few reps. It can be frustrating when your upper body strength seems to have hit a plateau. But don’t worry, even the pros still have bad days in the weight room. The key is being smart with your training and using the right strategies and exercises to gradually build your strength over time.

Before jumping into heavy bench pressing, it’s critical to properly warm up first. Start with a light weight – maybe just the bar or even dumbbells. Do at least 2 warm-up sets with higher reps, 15-20 reps per set is ideal. This increases blood flow to the chest, shoulders and triceps, raising your body temperature and getting those muscles fired up for the working sets. Take 1-2 minutes rest between warm-up sets. Proper warm-ups enhance performance and reduce injury risk.

Focus On Proper Form And Full Range Of Motion

Once you’re ready for the challenging sets, form should be your number one priority. Having a friend or trainer watch your form is extremely helpful. Keep your feet firmly on the floor, butt and shoulders on the bench. Use a full grip on the bar, thumbs wrapped around. Pull your shoulders back and down, engaging your lats. This creates tension and stability through your whole upper body.

When lowering the bar, touch right around nipple level without bouncing it off your chest. Pause briefly then drive back up. Go through a full range of motion while maintaining control. Poor form with heavy weight is a recipe for injury. Master the basics with lighter loads first before increasing the challenge.

Do Bench Presses At Multiple Angles

The standard flat bench press is a staple exercise, but changing up the angle places emphasis on different regions of the chest and shoulders. A slight incline hits more of the upper pecs. Decline presses target the lower chest. Do a mix of all three for well-rounded development.

You can also experiment with dumbbells instead of a barbell. Dumbbells allow for more natural motion and require extra stabilization. Again, use good form and go through full range of motion with control.

Add Pushups Between Sets For More Volume

High volume is key for building a bigger bench press. But you can only handle so much heavy loading before form breaks down. This is where bodyweight moves like pushups come in handy.

Knock out 10-20 pushups between your bench press sets. This increases total reps without compromising form on the barbell. Over time, more volume translates to increased chest and triceps hypertrophy. Just be sure to save enough energy for your actual bench working sets.

Try Different Grip Widths To Target Different Muscles

Grip width makes a significant difference in which muscles get emphasized during the bench press. A closer grip activates more triceps, while a wider grip focuses on chest. Vary your hand spacing frequently for well-rounded gains.

A general rule is having your index fingers on the smooth ring near the bar’s center. But feel free to experiment within and outside shoulder width. Just avoid using an excessively wide grip which increases injury risk.

Incorporate Dumbbell And Incline Presses

While the classic flat barbell bench press should be a staple, you need exercise variety too. Fortunately, the adjustable design of Powerblock dumbbells makes it easy to change weights quickly.

Do sets of dumbbell presses on both flat and incline benches. The independent motion challenges stabilizer muscles differently. Occasional overhead shoulder pressing is worthwhile as well. Train the upper body from all angles for the best results.

Prioritize Compound Lifts Like Barbell Bench Press

The bench press involves multiple large muscle groups at once. Exercises like this that use several joints are called compound lifts. They stimulate overall muscle growth better than isolation moves.

Make pressing exercises the core of your upper body routine. Add in some auxiliary lifts like flies and crossovers afterwards. But the bulk of your effort should be on heavy, multi-joint pressing for building a powerful chest.

Train Chest Twice Per Week For Best Results

When aiming to boost your bench press numbers, training chest just once a week is generally insufficient. Consider working chest two times per week, at least three days apart.

Your first session can involve heavier loads on the bench press itself. The second session may feature higher volume using dumbbells, cables and bodyweight moves. More weekly volume speeds growth.

Use Chains Or Bands To Add Resistance

Bands and chains are excellent tools for overcoming sticking points and breaking through plateaus. They provide accommodating resistance – less tension at the bottom, rapidly increasing tension at the top.

With chains draped over the ends of the bar, more links lift off the floor as you drive the weight up. Resistance ramps up just when you need it most. Bands work similarly. Strategically incorporate them into your training.

Use Drop Sets And Other Intensity Techniques

Drop sets, rest-pause and other intensity methods can spark new muscle growth once linear progression stalls out. After completing your standard work sets, immediately reduce the weight by 10-20% and pump out as many reps as possible.

This accumulates volume beyond your current strength abilities. The extreme effort coaxes your muscles to adapt. Use intensity techniques periodically to shock your body into new gains.

Add Chest Flys And Crossovers As Accessory Work

Presses are the star of the show, but your pecs need horizontal pulling too. Add dumbbell flys, cable crossovers or both to your regimen. Go through a full range of motion with a mild stretch at the bottom.

These moves complement pressing, enhancing chest recruitment and development. Just don’t sacrifice proper form. Keep weights modest and focus on quality reps, squeezing at the top.

Do Dips To Hit Upper Body Pushing Muscles

Dips work the chest, shoulders and triceps much like the bench press. They are an efficient bodyweight exercise that can build serious pressing power.

Use dip bars at the gym or two chairs at home. For added resistance, wear a dip belt with weight plates attached. Build up gradually to avoid overuse injuries. Dips boost strength through a similar movement pattern.

Incorporate Planks And Pushups For Core Strength

A strong core equals a stronger bench. Exercises like front planks and pushup variations build a sturdy foundation from your shoulders through your hips.

Maintain a rigid plank position for 30-60 seconds per set, bracing your abs. Elevate your feet for a greater challenge. Pushup variations like decline and typewriter work the midsection too.

Allow Plenty Of Time To Recover Between Hard Training Sessions

Rest and recovery are when your muscles actually grow and strengthen. After intense bench press training, give your body at least 48 hours before the next hardcore chest workout.

Pay attention to signs of overtraining like persistent soreness, fatigue and plateauing performance. Take an extra rest day or lightly active recovery day as needed. Listen to your body.

Consume Sufficient Protein And Calories To Support Growth

No training routine works unless your diet is dialed in too. Consuming enough protein and calories gives your muscles the raw materials to increase strength and size.

Aim for 0.7-1 gram of protein per pound of body weight daily from quality sources. Get the majority of your calories from whole foods. Time nutrients around workouts for optimal recovery and results.

Patience and hard work are required, but incorporating these strategies into your powerblock bench press training will build the stronger, more muscular chest you’ve been striving for. Experiment to find which techniques work best for you. Trust the process and keep pressing on!

Focus On Proper Form And Full Range Of Motion

After warming up, it’s go time. But before loading up the bar with massive weight, let’s revisit the importance of flawless form and control through complete range of motion. Sure, ego lifting feels great in the moment, but nothing slows long-term gains faster than sloppy technique and partial reps.

Proper bench press form isn’t complicated, but it requires vigilance. Start by planting your feet firmly on the floor. This provides a solid base. Keep your butt, upper back and shoulders pinned to the bench. Arching too far off the bench reduces stability. Pull your shoulders down and back to engage those lats. This creates tension through your core for a stronger press.

Grip the bar just outside shoulder width using an overhand grip. Make sure to wrap your thumbs fully around the bar. This allows your arms and pectorals to generate maximum force. Unrack the bar smoothly with elbows locked.

As you lower the bar, make sure to touch your chest around nipple level without bouncing the weight. Touching too high or low increases shoulder strain. Pause briefly with the bar touching your lower chest before driving back up to the start. Avoid locking out your elbows at the top – keep tension on the pecs.

Each rep should follow this controlled tempo – lowering smoothly, brief pause on chest, then pressing firmly back up. No partial reps and no jerky momentum. Strict form activates more muscle fibers for development. Leave the ego at the door.

Do Bench Presses At Multiple Angles

Now that we’ve covered solid flat bench technique, let’s mix up the angles. Alternating between flat, incline and decline presses targets the pecs from all directions. This leads to more complete chest development with better mind-muscle connection.

Incline presses shift emphasis to the upper pectorals. Prop the bench to around 30-45 degrees. Make sure to retract those shoulders. Decline presses target the lower chest more. A decline around 15 degrees avoids excessive shoulder strain.

Rotate between these three angles frequently. You can also swap the barbell for dumbbells. Dumbbells allow for increased shoulder range of motion. Just maintain control and don’t let the weights clang together.

Add Pushups Between Sets For More Volume

Volume is key for muscle growth. But heavy bench pressing takes a toll on the joints and central nervous system. This is where bodyweight moves like pushups can save the day.

After finishing your programmed bench press sets, knock out 10-20 pushups before your next bench set. You’ll accumulate volume without compromising barbell technique or overloading the shoulders.

Do pushups directly on the floor. Or for a greater challenge, elevate your hands on a stable bench or box. This increases the range of motion. Just be sure to maintain core bracing and smooth form on every rep.

Try Different Grip Widths To Target Different Muscles

Time to switch up hand placement. Using different grip widths strongly impacts which muscles get emphasized during presses. A closer grip brings triceps more into play, while a wider grip targets more outer chest.

A general rule of thumb is placing index fingers on the smooth rings marked on Olympic bars. But don’t be afraid to experiment within and outside shoulder width. Just avoid an excessively wide grip which increases injury risk.

Frequently changing your grip keeps the pecs and triceps guessing. You’ll be shocked at how much a few extra inches alters the feel of the lift.

Incorporate Dumbbell And Incline Presses

Barbell flat bench presses should form the core of your upper body training. But for balanced development, you need variety too. This is where adjustable Powerblock dumbbells come in handy.

The compact design makes changing weights fast and seamless. Use Powerblock dumbbells for both flat and incline presses. The independent range of motion better activates stabilizer muscles compared to the fixed bar path.

Occasional overhead shoulder pressing is also worthwhile. Vary your planes of movement often to build 3D delts and pecs. Dumbbells allow you to adjust weights precisely as your strength increases.

Prioritize Compound Lifts Like Barbell Bench Press

The bench press ticks all the boxes for an mass-building exercise. As a compound lift, it trains multiple large muscle groups at once. This provides a bigger growth stimulus than isolation exercises.

Compound moves like presses, rows, squats and deadlifts should form the foundation of your routine. They release more anabolic hormones and ramp up metabolism. Go heavy on these money moves.

Add some isolation lifts like flys afterwards to bring up weak points. But the bulk of your chest training effort should be spent grinding out quality sets of heavy bench presses and incline presses.

There you have it – a deep dive on must-know bench press tips for building brute strength with pristine form. Now get to that power rack and start pressing! But first, don’t forget to warm up properly. We’ve got a long journey ahead!

Do Bench Presses At Multiple Angles

Alright folks, we’ve covered a ton so far on building bench press strength – from warmups to form to extra pushup volume. Now it’s time to start playing with angles. Varying the angle of your chest pressing introduces new challenges and enhances overall pectoral development.

The standard flat bench barbell press is a staple for good reason. But adding inclination and decline presses brings the upper and lower chest into play more. This leads to more complete chest activation for that coveted chest “shelf” look.

Start by incorporating 30-45 degree incline presses either with a barbell or dumbbells. The greater incline shifts stress to the clavicular head of the pecs. Focus on squeezing at the top.

For declines, a 15 degree angle is sufficient to target the lower sternal head without excessive shoulder impingement. Declines also increase the range of motion compared to flat pressing.

Rotate between flat, incline and decline presses each chest workout. Or do flat barbell presses one session, then incline dumbbell presses the next session. There are many effective angles to choose from.

Add Pushups Between Sets For More Volume

Now let’s recharge our volume tanks with an old school move – pushups! There’s a reason pushups have stood the test of time.

Here’s a sneaky strength training hack – pop out 10-20 pushups between your bench press sets. By sandwiching pushups between barbell sets, you accumulate extra volume without compromising your bench press form.

Do pushups with hands on the floor or feet elevated on a box. The latter increases the range of motion. Maintain a straight line from ankles to head and brace those abs.

Just be sure to save enough gas in the tank for your actual bench sets. Think of pushups as a profitable bonus, not a pre-exhaust. More volume = more growth.

Try Different Grip Widths To Target Different Muscles

Time to tinker with hand placement. Varying your grip width significantly alters which muscles get trained during presses.

A closer grip brings triceps more into play, putting them under tension as you drive the bar up. A wider grip emphasizes the outer chest musculature.

A general guideline is placing index fingers on the smooth rings of a standard Olympic bar. But feel free to test hand positions above and below this. A shoulder-width grip hits the pecs and triceps evenly.

Frequently changing your grip keeps the chest and triceps guessing. Even a few additional inches can dramatically shift the contraction you feel.

Incorporate Dumbbell And Incline Presses

Barbell flat pressing is the star of the chest show. But for balanced pec development, implement dumbbell incline presses too.

Enter Powerblock adjustable dumbbells. The compact design allows quick weight changes from 5-50+ lbs per hand. Use these for incline, flat and decline presses.

The independent range of motion better activates stabilizing muscles compared to a fixed barbell path. Cycle these dumbbell presses into your training every 2-3 weeks.

Occasional overhead shoulder presses are also worthwhile. Work those delts from multiple angles for rounder, boulder shoulders.

Prioritize Compound Lifts Like Barbell Bench Press

Let’s re-emphasize why the bench press and other compound lifts need to be exercise priorities. As multi-joint movements, compounds elicit greater full body muscle stimulation.

Heavy presses, rows, squats and deadlifts ramp up anabolic hormones and torch calories. They force your body to coordinate muscle groups for stability.

Compound lifts form the meat and potatoes of a quality routine. Isolations like flyes or curls play a supplementary role. To build size and strength, go hard on the big basics!

There you have it – a boatload of tips to take your powerblock bench press to the next level! But this is a marathon, not a sprint. Keep grinding, stay patient, and have fun watching your strength soar.

Add Pushups Between Sets For More Volume

We’ve covered a lot of ground so far on ramping up your powerblock bench press – from form cues to angle variations. Now let’s chat about driving up volume with an old school staple – pushups!

Here’s a sneaky strength hack – pop out 10-20 pushups between your bench sets. Sandwiching pushups between barbell sets accumulates volume without compromising your bench technique or overtraining shoulders.

Crank out pushups after each bench set. Do them with hands flat on the floor, or for extra range of motion, elevate your feet on a box. Keep your core braced and body in a straight line.

The key is saving enough energy for your actual bench working sets. Think of pushups as a profitable bonus – they add volume that fuels muscle growth. But don’t go overboard and pre-exhaust yourself.

Try Different Grip Widths To Target Different Muscles

Now let’s switch gears and discuss how hand placement impacts muscle recruitment during pressing.

Using different grip widths strongly alters which muscles get emphasized. A closer grip brings triceps more into play as you drive the bar upward.

A wider grip shifts stress to the pectorals. Test grip widths above and below shoulder width. Aim to feel the contraction in different areas of the chest.

A general guideline is placing index fingers on the Olympic rings marked on most bars. But don’t be afraid to experiment within and outside this width.

Incorporate Dumbbell And Incline Presses

Barbell bench pressing lying flat is the ultimate mass builder. But for balanced pec development, implement incline dumbbell presses too.

This is where adjustable Powerblock dumbbells shine. The compact design allows fast weight changes from 5-50+ lbs per hand. Cycle these into your training every few weeks.

The independent motion better activates stabilizing muscles compared to the fixed bar path. Occasional overhead pressing is also worthwhile for building sturdy shoulders.

Prioritize Compound Lifts Like Barbell Bench Press

Let’s re-emphasize why compound lifts like the bench press need to be training priorities. As multi-joint movements, compounds elicit greater systemic muscle stimulation.

Heavy presses, rows, squats and deadlifts ramp up anabolic hormones and torch calories. They force total body tension and coordination.

Compound lifts should form the core of your routine. Isolations like flyes play a supplementary role. To build size and strength, go heavy on the big basics!

Train Chest Twice Per Week For Best Results

Once you’re an experienced lifter, training chest just once per week is generally sub-optimal for strength gains. Consider hitting chest two times per week.

Your first pressing session can prioritize heavy barbell benches. The second session could use higher dumbbell volume and flyes. Increased frequency accelerates progress.

Allow at least 2-3 days rest between heavy bench sessions. Listen to your body and don’t overdo it. More isn’t always better.

There you have it – a buffet of powerblock bench press tips to build brute strength! This is a long journey – stay patient, keep grinding, and have fun watching your presses soar.

Try Different Grip Widths To Target Different Muscles

Alright folks, let’s switch gears and talk hand and wrist placement on the bar. Using different grip widths significantly impacts which muscles get emphasized during the bench press.

A closer grip brings triceps more into play as you drive the bar upward. With elbows tucked in, your tri’s have to work overtime to extend the arms against resistance.

Conversely, a wider grip shifts stress to the pectorals. Focus on feeling the stretch and contraction in your chest musculature. Test widths above and below shoulder width.

A general guideline is placing index fingers on the Olympic rings marked on most bars. But don’t be afraid to experiment within and outside this width.

Incorporate Dumbbell And Incline Presses

Barbell bench pressing is the gold standard for chest development. But for balanced pec growth, implement incline dumbbell presses too.

This is where adjustable Powerblock dumbbells excel. The compact design allows fast weight changes from 5-50+ lbs per hand. Cycle these into your regimen every 2-3 weeks.

The independent motion enhances mind-muscle connection and stabilizer activation compared to the fixed bar path. Overhead pressing is also worthwhile.

Prioritize Compound Lifts Like Barbell Bench Press

Let’s re-emphasize why compound lifts like the bench press need to be training priorities. As multi-joint movements, compounds elicit greater systemic muscle stimulation.

Heavy presses, rows, squats and deadlifts ramp up anabolic hormones and torch calories. They force total body tension and coordination.

Compound lifts should form the meat of your routine. Isolations like flyes play a supplementary role. To build size and strength, go heavy on the big basics!

Train Chest Twice Per Week For Best Results

Once you’re an experienced lifter, training chest just once per week is generally sub-optimal for continued strength gains. Consider hitting chest two times weekly.

Your first pressing session can prioritize heavy barbell benches. The second workout could use higher dumbbell volume and flyes. Increased frequency accelerates progress.

Allow at least 2-3 days rest between heavy bench sessions. Listen to your body and don’t overdo it. More isn’t always better.

Use Chains Or Bands To Add Accommodating Resistance

Bands and chains are excellent tools for breaking through plateaus. They provide accommodating resistance – less tension at the bottom, rapidly increasing tension at the top.

With chains draped on the bar ends, more links lift off the floor as you drive up. Resistance increases just when you need it most. Strategically incorporate bands and chains.

These tools overload the top of the lift, helping conquer sticking points. Bands also enhance bar speed for explosive pec development.

There you have it – a wealth of powerblock bench press tips to build Herculean pec strength! This is a lifelong journey – embrace it and have fun getting strong.

Incorporate Dumbbell And Incline Presses

Barbell bench pressing is rightfully considered the gold standard for chest development. But for balanced pec growth, be sure to incorporate incline dumbbell presses too.

This is where adjustable Powerblock dumbbells excel. The compact selectorized design allows fast weight changes from 5-50+ lbs per hand. Cycle these into your training mix every 2-3 weeks.

The independent range of motion enhances mind-muscle connection and stabilizer activation compared to the fixed bar path. Dumbbells put more stress on those smaller pec fibers.

Do your incline presses on a 30-45 degree bench. Focus on squeezing at the top and full extension without shoulder impingement.

Prioritize Compound Lifts Like Barbell Bench Press

Let’s re-emphasize why compound lifts like the barbell bench press need to be training priorities. As multi-joint movements, compounds elicit greater systemic muscle stimulation.

Heavy presses, rows, squats and deadlifts ramp up anabolic hormones and torch calories. They force total body tension and coordination.

Compound lifts should form the core of your routine. Isolations like flyes play a supplementary role. To build size and strength, go heavy on the big basics!

Train Chest Twice Per Week For Best Results

Once you’re an experienced lifter, training chest just once per week is generally sub-optimal for continued strength gains. Consider hitting chest two times weekly.

Your first pressing session can prioritize heavy barbell benches. The second workout could use higher dumbbell volume and flyes. Increased frequency accelerates progress.

Allow at least 2-3 days rest between heavy bench sessions. Listen to your body and don’t overdo it. More isn’t always better.

Use Chains Or Bands To Add Accommodating Resistance

Let’s discuss using bands and chains to break through plateaus. They provide accommodating resistance – less tension at the bottom, rapidly increasing tension at the top.

With chains draped on the bar ends, more links lift off the floor as you drive up. Resistance increases just when you need it most.

Bands work similarly, getting tighter at the top. Strategically incorporate these tools to overload specific ranges of motion.

Use Drop Sets And Other Intensity Techniques

Drop sets, rest-pause and other intensity methods can stimulate new muscle growth once linear gains stall out.

After your work sets, reduce the weight by 10-20% and pump out as many reps as possible. This fatigues muscles beyond your current capabilities.

The extreme effort forces your body to adapt. Periodically shock your system to wake up sleepy muscles.

There you have it – a wealth of powerblock bench tips to build incredible pec strength! Stay patient and keep after it.

Prioritize Compound Lifts Like Barbell Bench Press

Let’s re-emphasize why compound lifts like the barbell bench press need to be training priorities. As multi-joint movements, compound exercises elicit greater systemic muscle stimulation compared to isolation exercises.

Heavy compound lifts like presses, rows, squats and deadlifts ramp up anabolic hormones and torch calories. They force total body tension, coordination, and core bracing.

Compound movements should form the core of your strength training routine. They prompt your body to work as a functional unit, not discrete muscles.

Isolation lifts like flyes or curls certainly have value, but should play a supplementary role. To build impressive size and strength, go heavy on the big basic compound lifts!

Train Chest Twice Per Week For Best Results

Once you’re an experienced lifter, training chest just once per week is generally sub-optimal for continued strength gains. Consider hitting chest two times weekly for faster progress.

Your first pressing workout can prioritize heavy barbell benching. The second session could use slightly higher rep dumbbell presses and flyes. Increased frequency accelerates results.

Allow at least 2-3 days rest between heavy bench days. Listen to your body and don’t overdo it. More isn’t always better if it leads to overtraining.

Use Chains Or Bands To Add Accommodating Resistance

Let’s discuss using bands and chains to break through plateaus. They provide accommodating resistance – less tension at the bottom, rapidly increasing tension at the top.

With chains draped on the bar ends, more links lift off the floor as you drive up. Resistance increases just when you need it most.

Bands work similarly, getting tighter and harder to stretch at the top. Strategically incorporate these tools to overload specific ranges of motion.

Use Drop Sets And Other Intensity Techniques

Drop sets, rest-pause sets and other intensity methods can stimulate new muscle growth once linear gains stall out.

After your work sets, reduce the weight by 10-20% and pump out as many reps as possible. This fatigues muscles beyond your current capabilities.

Forcing your body to work harder than normal prompts adaptation. Periodically shock your system to wake up sleepy muscles.

There you have it – a wealth of powerblock bench expertise to build freakish pec strength! Keep grinding and success will come.

Train Chest Twice Per Week For Best Results

Once you’re an experienced lifter, training chest just once per week is generally sub-optimal for continued strength gains. Consider hitting chest two times weekly for faster progress.

Your first pressing workout can prioritize heavy barbell benching focusing on the 5-8 rep range. Really push the weight here to overload those muscles.

The second chest session later that week could use slightly higher reps like 8-12 using dumbbells, cables and machines. This accumulates more volume which prompts growth.

Increased training frequency puts you in front of the iron more often to spur adaptation. Allow at least 2-3 days rest between heavy bench days though.

Use Chains Or Bands To Add Accommodating Resistance

Let’s discuss using bands and chains to break through plateaus. They provide accommodating resistance – less tension at the bottom, rapidly increasing tension at the top.

With chains draped on the bar ends, more links lift off the floor as you drive up. Resistance increases just when you need it most.

Bands work similarly, getting tighter and harder to stretch at the top. Strategically incorporate these tools to overload specific ranges of motion.

Use Drop Sets And Other Intensity Techniques

Drop sets, rest-pause sets and other intensity methods can stimulate new muscle growth once linear gains stall out.

After your work sets, reduce the weight by 10-20% and pump out as many reps as possible. This fatigues muscles beyond your current capabilities.

Forcing your body to work harder than normal prompts adaptation. Periodically shock your system to wake up sleepy muscles.

Add Chest Flys And Crossovers As Accessory Work

While presses are the main event for chest training, horizontal pulling is important too. Add dumbbell flys, cable crossovers or both to your program.

Use good form – flex at the bottom, squeeze at the top. Keep weights modest and focus on quality reps, really feeling that stretch and contraction.

Fly movements complement pressing, enhancing overall chest recruitment and development. Just don’t sacrifice form.

There you have it – a wealth of powerblock bench expertise to build freakish pec strength! Keep grinding and success will come.

Use Chains Or Bands To Add Resistance

Let’s discuss a killer technique for breaking through plateaus – using bands and chains to provide accommodating resistance. This means less tension at the bottom, rapidly increasing tension at the top.

With chains draped over the ends of the bar, more links lift off the floor as you drive the weight upwards. This ramps up resistance precisely when you need it most at the top.

Bands work similarly, getting tighter and harder to stretch as you push the bar up. The greater tension at the finish helps conquer sticking points.

Strategically incorporate band and chain bench presses into your training mix. The changing resistance curve fully loads those pecs through the entire range of motion.

Use Drop Sets And Other Intensity Techniques

Drop sets, rest-pause sets and other intensity methods can also help stimulate new muscle growth once linear gains stall out.

After completing your standard work sets, immediately reduce the weight by 10-20% and pump out as many reps as possible. This takes muscles to failure beyond your current capabilities.

Forcing your body to work harder than normal prompts adaptation. Periodically shock your system to wake up sleepy muscles.

Add Chest Flys And Crossovers As Accessory Work

While presses are the star of the show for chest training, horizontal pulling is important too. Add dumbbell flys, cable crossovers or both to your program.

Use good form – flex at the bottom, squeeze at the top. Keep weights modest and focus on quality reps, really feeling that stretch and peak contraction.

Fly movements complement pressing, enhancing overall chest recruitment and development. Just don’t sacrifice proper technique.

Do Dips To Hit Upper Body Pushing Muscles

Dips work the chest, shoulders and triceps much like the bench press. They are an efficient bodyweight exercise that can build serious pressing power.

Use dip bars at the gym or two sturdy chairs at home. For added resistance, wear a dip belt with weight plates attached. Build up gradually to avoid overuse injuries.

Dips overload those push muscles through a similar movement pattern as benching. They are a proven mass and strength builder.

There you have it – a wealth of powerblock bench expertise to build freakish pec strength! Keep grinding and success will come.

Use Drop Sets And Other Intensity Techniques

Feeling weak on the bench press? Don’t worry, you’re not alone. Many people struggle to build strength on this iconic lift. The good news is that with the right exercises and training techniques, you can make significant gains in a relatively short period of time.

One of the best tools for bench press strength training is a powerblock adjustable dumbbell set. Powerblocks allow you to quickly and easily adjust weight load, making them ideal for techniques like drop sets, negatives, and static holds. When combined with focused bench press variations, powerblocks provide everything you need to break through plateaus and reach new personal records.

Use Drop Sets

Drop sets are one of the most effective ways to increase bench press strength. The technique involves immediately reducing the weight after completing your sets at a given load and continuing with reps until failure. For example, you might start with a set of 6 reps at 75 lbs, immediately reduce to 65 lbs and pump out another 6 reps, then go down to 55 lbs for 6 more reps. This allows you to extend sets beyond the point that would be possible at a single weight.

Powerblocks make drop sets easy to implement. You can quickly dial down the resistance between sets without having to change out plates or locate different dumbbells. Just twist the adjustment dial and keep pumping out reps.

Emphasize Eccentrics with Negatives

Negatives are another superb shock technique for powerblock bench training. With negatives, you use a weight that is beyond your current ability to press. A spotter helps lift the weight, then you resist and lower as slowly as possible. This forces greater neuromuscular recruitment since the emphasized eccentric portion of the lift is typically stronger.

Powerblocks excel for negatives because it’s easy to incrementally increase load as you grow stronger. If you’re using 40 lb dumbbells now but want to try 50 lb negatives, just dial up the weight and go. No plate changes required.

Build Time Under Tension with Static Holds

Time under tension is key for muscle and strength gains. Static holds help extend time under tension at the point of greatest mechanical disadvantage, allowing strength adaptation to occur throughout the entire range of motion.

Here’s an example powerblock static hold technique for bench press: After completing your regular sets, take a moderate weight you can press for 12-15 reps to failure. Press halfway up, hold for 5 seconds, return to bottom position, press halfway up again, hold for 5 seconds. A few reps of this can make a big difference in time under tension for the lift.

15 Best Powerblock Bench Press Exercises

Now that you understand how to use powerblocks for intensity boosting drop sets, negatives, and static holds, let’s look at some of the top powerblock bench press exercises to build pressing power.

1. Standard Bench Press

The standard dumbbell bench press is a staple. Control the eccentric, pause briefly at the bottom, then press explosively. Use drop sets or static holds to up the intensity.

2. Neutral Grip Bench Press

The neutral grip takes stress off the shoulders while increasing pectoral activation. Set up with palms facing each other. Or for single-arm work, use the neutral handle attachment.

3. Incline Bench Press

The incline bench emphasizes the upper chest. Adjust bench to 30-45 degrees. Keep the rep range 8-12 to maintain tension on the pecs.

4. Decline Bench Press

Decline bench shifts stress to the lower chest. Adjust bench to 30-45 degrees decline. Use moderate weight for controlled reps.

5. Floor Press

Floor press removes leg drive, forcing the chest, triceps and shoulders to do the work. Lie on floor, pause briefly on floor between reps.

6. Single-Arm Floor Press

Unilateral floor press improves stability while preventing push-pull compensation. Alternate arms between sets.

7. Bridge Press

Bridges incorporate hip extension into the press for greater core activation. Keep the abs tight and glutes squeezed as you press.

8. Alternating Press

Alternating presses increase demand by preventing use of leg drive and eliminating rest between arms. Press one arm overhead as the other lowers.

9. Lying Chest Fly

Flyes build strength through the pecs mid-range contracted position. Focus on feeling the pecs contract and stretch.

10. Seated Overhead Press

Seated overhead press builds shoulder and triceps strength for a bigger bench. Use moderate weight and control the eccentric.

11. Seated Arnold Press

Rotate the wrists on the way up during Arnold press to incorporate more muscle groups. Use a controlled speed on both concentric and eccentric.

12. Front Raise

Front raises target the anterior deltoids for increased shoulder stability during bench press. Lean forward slightly for constant tension.

13. Lateral Raise

Lateral raises work the medial delts, important for arm abduction during the bench press. Use strict form and lighter weight.

14. Triceps Overhead Extension

Triceps extensions develop lockout strength. Control the eccentric, pause at bottom, then press explosively overhead.

15. Triceps Kickback

Kickbacks isolate the long head of the triceps. Keep upper arms fixed parallel to torso as you extend arms.

Building bench press strength takes time, consistency and employing techniques like drop sets, negatives and static holds. Powerblock adjustable dumbbells make implementing intensity boosting techniques easy while the versatility enables you to hit your pecs, delts and triceps from multiple angles. Stick with these best bench press exercises and you’ll be moving the big weight in no time!

Add Chest Flys And Crossovers As Accessory Work

Are you looking to boost your bench press and build upper body strength? The versatile powerblock dumbbell set allows you to hammer your pecs, delts and triceps with a variety of effective pressing exercises. However, don’t neglect fly and crossover movements. Adding these accessory exercises can provide the extra push you need to drive new growth and strength gains.

Fly and crossover variations work the chest through a large range of motion while keeping constant tension on the pecs. This leads to increased muscle activation and more time under tension. By fatiguing the chest from multiple angles, you enhance the training stimulus from your core bench pressing work.

Let’s look at how adding select fly and crossover exercises with powerblock dumbbells can complement your main bench press workout to stimulate new muscle growth and strength development.

Incline Fly

The incline fly targets the upper chest. Set an adjustable bench to 30-45 degrees. With a neutral grip, spread the arms out wide and squeeze the pecs at the top. Control the movement and exaggerate the stretch at the bottom.

Decline Fly

Decline flyes emphasize the lower chest. Adjust the bench to 30-45 degrees decline. Keep the pinky fingers leading on the descent to maximize pec activation.

Cable Crossover

Cable crossovers allow you to focus on squeezing the pecs through a controlled, consistent range of motion. Stand in the middle of a cable station, take one step forward during the crossover.

Bent-Over Rear Fly

Bent-over rear delt flyes strengthen the back muscles, helping offset imbalances that can occur with heavy bench pressing. Hinge forward at the hips, raise arms out to the side.

Standing Front Raise

Front raises target the anterior shoulder deltoids, which assist with arm flexion during the bench press. Perform raises standing or seated for greater stability.

Lying Rear Delt Fly

Lying rear delt flyes better isolate the rear delts. Set up on a flat bench with arms extended out, raise up and back in an arching motion.

Seated Lateral Raise

Lateral raises work the side delts, improving shoulder stability for bench pressing. Keep elbows soft throughout the raise, lower slowly.

Crucifix Fly

The crucifix fly variation requires balance and coordination while hitting the pecs through a deep range of motion. Extend arms out to sides and raise upwards.

Decline Pushup Plus

Pushup plus emphasizes the serratus anterior muscles, improving scapular mobility for better bench press performance. Place hands slightly wider than chest at the bottom of a pushup, protract shoulder blades as you pushup.

Fly and crossover exercises complement your core bench training by working the pecs, delts and scapular stabilizers through an extended range of motion. The constant tension leads to increased time under load, stimulating new muscle growth. Get the most out of your powerblock adjustable dumbbell system by adding select flyes and crossovers to your upper body workouts.

Do Dips To Hit Upper Body Pushing Muscles

Dips are one of the most effective bodyweight exercises for developing overall upper body pushing strength. They target the chest, front delts, triceps and upper back muscles in one movement. Adding weight via a dip belt with powerblock dumbbells allows you to continually progress this useful exercise.

If your bench press has hit a plateau, incorporating dips into your powerblock training is an excellent strategy for breaking through to new levels of strength. Here’s a look at how to optimize your dip training.

Use Proper Form

To maximize muscle activation, maintain good dip form. Keep the elbows tucked close to the body throughout the movement. Leaning forward targets the chest, while an upright posture hits the triceps hard. Go deep with a full range of motion for complete upper body development.

Try Different Grips

Vary your grip placement to shift emphasis between muscle groups. A wide grip hits the chest more. A narrower grip brings the triceps and shoulders into play. You can also try single arm dips to up the challenge.

Use Added Weight

Adding weight with a dip belt forces greater overload and allows progressive resistance. Use a comfortable weight that enables 8-12 reps per set. Powerblock dumbbells make it easy to quickly adjust weight load between sets.

Go Slow With Control

Perform dips in a slow, controlled fashion. Take 3-4 seconds to lower your body, pause briefly at the bottom, then press back up explosively. The time under tension promotes greater muscular fatigue and development.

Try Advanced Variations

Once you build a solid strength foundation, try more challenging dip variations. L-dips, side-to-side dips, leg raised dips and 360-degree dips involve more muscles while upping the difficulty.

Allow Rest Between Sets

Dips can tax the shoulders and triceps when loaded with weight. Take 60-90 seconds rest between heavy sets to maintain power output and technique.

With proper form, added weight, and advanced progressions, dips provide a tremendous upper body workout that transfers well to the bench press. Hitting dips hard along with your core powerblock bench training will lead to newfound pushing strength.

Next time the bench press has you feeling frustrated, revisit your dip training. Improving your dip numbers with powerblock dumbbells offers a direct path to busting through bench press sticking points and reaching new PRs.

Incorporate Planks And Pushups For Core Strength

When seeking to boost your bench press numbers, it’s easy to focus solely on pressing exercises. However, don’t overlook the importance of core strength. A stable, strong core allows you to generate greater force and stabilize heavier loads on the bench.

Two of the most effective core exercises for functional strength are planks and pushups. Adding these to your powerblock training routine will help build a foundation for increasing your bench.

Planks

Planks strengthen the entire core musculature by forcing you to stabilize under load. Set your forearms on the ground shoulder-width apart, engage your core, glutes and quads, hold position. Start with 30 seconds, working towards 60-120 seconds per set.

Side Planks

Side planks target the obliques, improving rotational stability. Stack your feet, raise hips off floor, support with one forearm. Hold for 30-60 seconds per side, lower with control between reps.

Walkout to Plank

Walkout to plank combines mobility with core engagement. Stand tall, bend at hips reaching hands forward, walk hands out to plank. Hold plank briefly, walk hands back. Repeat for reps.

Pushups

Pushups not only build chest and triceps strength, they require bracing the core against resistance. Keep abs braced and body straight as you lower down, push back up explosively.

Decline Pushups

Decline pushups increase resistance by elevating the feet. For greater overload, try elevating hands as well using parallettes or powerblock aerobics steps.

1-Arm Pushup

Unilateral 1-arm pushups require tremendous core stability. Maintain perfectly rigid alignment as you lower down on one hand, press back up, repeat on other side.

Avoid overemphasizing the bench press without balancing it with core strength work. Incorporate planks and pushups into your powerblock training routine for greater stability under load, leading to bigger bench press numbers.

Allow Plenty Of Time To Recover Between Hard Training Sessions

Pushing hard in the gym with focused powerblock bench press training is essential for driving strength gains. However, the adaptive process occurs during rest and recovery between sessions.

Allowing adequate recovery time enables your body to repair damaged muscle fibers and reinforce them to handle greater loads in the future. Insufficient rest leads to stagnation and plateaus.

Here are some tips for promoting optimal recovery with your powerblock training routine:

Take At Least 48 Hours Between Pressing

After an intense bench-focused workout, give your muscles at least two full days before hitting the chest and front delts again. This allows adequate time for proteins synthesis and muscle repair.

Vary Your Training Split

Use an upper/lower or push/pull split to alternate heavy pressing emphasis and ensure at least 48 hours between similar muscle groups.

Prioritize Sleep

Sleep is when your body releases key hormones for recovering from training stress. Aim for 7-9 hours per night. Establish a consistent sleep schedule to sync with your circadian rhythm.

Address Nutrition

Fuel your recovery with a post-workout protein shake and carbohydrates to replenish glycogen stores. Emphasize protein at all meals to supply amino acids for building muscle.

Use Active Recovery

Active recovery via low intensity cardio improves blood flow to enhance nutrient delivery for repairing muscle. Go for an easy spin or walk the day after heavy bench work.

Try Contrast Baths

Alternating hot and cold water immersion helps flush metabolic waste from hard training. Contrast baths also stimulate circulation for improved recovery.

Be patient and allow your body the rest it needs to adapt to powerblock bench press training. Following proper programming with adequate recovery built in is the key to continued progression and strength gains.

Consume Sufficient Protein And Calories To Support Growth

Following a proper training program is essential, but nutrition plays a critical role in fueling your powerblock bench press gains as well. Without the right dietary support, your strength will quickly plateau.

Here are some key nutritional guidelines for driving continued progression:

Prioritize Protein

Protein provides the amino acids to repair and rebuild muscle tissue after intense powerblock bench workouts. Aim for 0.8-1 gram per pound of body weight daily. Emphasize lean sources like chicken, fish, eggs, and Greek yogurt.

Time Protein Intake

Have a fast digesting protein shake both before and after training to supply muscles when they need it most. Also spread protein across all meals to maintain a continuous supply of amino acids.

Fill Up On Healthy Carbs

Carbs fuel your workouts and complement protein for muscle growth. Focus on nutrient-dense sources like oats, sweet potatoes, quinoa, and fruits and vegetables.

Monitor Overall Calories

Consume slightly above your maintenance calories to operate in a muscle building caloric surplus. But don’t drastically overeat or gains will be muted by excess body fat.

Hydrate, Hydrate, Hydrate

Drink plenty of water and minimize sweetened beverages like soda. Proper hydration keeps muscles full looking and aids recovery.

Limit Alcohol

Alcohol can negatively impact protein synthesis rates and testosterone levels. Either abstain from drinking or keep it very moderate around your key powerblock bench workouts.

Don’t neglect the dietary aspects of strength training. Feed your body to support the growth and progression your intense powerblock bench training demands. Establish proper nutritional habits and your bench press will continue climbing.