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Refresh Your Bench Press Routine

Dave Cruz

Q: I normally do regular bench presses. Should I add incline and decline presses into my workout, and, if so, how often?

A: The classic flat bench press is an excellent exercise for building strength in your chest, arms, and shoulders, but that doesn't mean it should be the only move in your arsenal. Mix in other upper-body pushing moves, such as incline presses and decline presses as well as the movements below to continue improving and keep your training fresh.

Single-Arm Bench Press

This builds strength, core stability, and muscle symmetry.

Alternating Medicine Ball Push-Ups

This move is plyometrics for your upper-body. It builds explosive power in your chest and arms.

Stability Ball Push-Ups

The instability of the ball turns up the intensity of the classic push-up and forces you to stabilize your body using your core.

Depending on how many days you train a week, you could choose one move above for each workout or do a couple on the same training day. Remember, for every upper-body pushing move you do (bench presses, push-ups), include an upper-body pulling move, such as rows or pull-ups, to balance your training.

About The Author

Craig Friedman – Craig Friedman is the vice president of the performance innovation team at EXOS. He designs and implements performance training systems for professional athletes in all sports as well as elite youth and college athletes.

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Tags: Upper Body Push, Q&A, Chest, Upper Body, Triceps, Resistance Training, Strength