Exercises That Can Help You with Bench Presses

by John Esposito
man spotting for another doing bench press
Bench presses target a ton of muscles in the body, which is why it’s one of the most common workouts athletes, bodybuilders, and fitness enthusiasts alike perform on a regular basis. But if you’re not familiar with the ins and the outs of strength training, doing bench presses can be a little daunting at first.

Here are some of the exercises that can help you with bench presses:

Planks and side planks

muscular man doing bench pressThese exercises have the power to fortify your core. This is crucial if you want to master the art of bench pressing. Achieving a robust core lowers the risk of injury and enables your muscles to function collaboratively more ably. This is because the probability that your form will be incorrect is low.

Dumbbell sumo squats

These basically target the muscles on your lower body, which include your glutes, quads, hamstrings, and hip flexors. These are essential because bench presses executed the right way are not just upper-body exercises, but full-body ones. Your feet are required to be locked into the ground as means of stability. If your legs aren’t strong enough, it can be tough to sustain this position. If you want to be more thorough, dumbbell step-ups can also work these very same lower-body muscles.

Dumbbell bench presses

fit guy doing barbell bench press These are actually considered to be the initial admission into bench presses with a bar. They target your chest, shoulders, and triceps. Basically just like a standard bench press does. These exercises also put your muscles under more strain, which means they’re placing more intense efforts leading to a remarkable increase in strength.

Dumbbell standing one-arm rows

These can help make your back and shoulder muscles more robust. With the said muscles stronger, you’ll be able to ultimately carry heavier loads when you perform bench press. These muscles will also help stabilize your arms so that you can bring the bar back to your chest with more ease. You can also expect pretty much the same from doing kneeling lat pulldowns.


They’re an incredible exercise to perform as means of gearing up since they resemble bench pressing. Regular pushups target your chest, shoulders, and triceps. These are the very same muscles that bench pressing aims to work on. Also, you can opt to perform other types of pushups, such as close-grip pushups and wide-grip pushups. This is to get ready for close-grip bench presses and wide-grip bench presses whenever you’re prepared to embark upon them. It is crucial that you’re physically geared up before you begin doing bench presses. This will help with maximizing your desired results and lowering the risks of injury. Preparations such as the exercises above also help you achieve confidence in what you’re doing. Once you’ve strengthened your physical and mental conditions, you’ll be able to begin bench presses more efficiently.

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