There are many alternate or accessory exercises that will help improve your bench press. Utilize a variety of external rotation and rotator cuff work to make sure your shoulders stay healthy and structurally balanced. Both military presses and pull-ups have shown to have carry over to a bigger bench so make sure they are in your program. Dumbbell presses can also help establish better shoulder stability and a greater range of motion and triceps work will help with a stronger lockout. Finally, the bench press is a pretty demanding exercise on one of the most complicated and injury prone joints in your body, your shoulders. Don’t be afraid to take some time off of bench pressing for a phase to concentrate on some supplemental and injury-preventing movements.
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