If you’re looking to increase your bench press strength, these three key exercises can help target your weak points and build a more powerful press.
1. Feet-Up Bench Press
Best for building strength off the chest if you're struggling to get the bar moving from the bottom.
Eliminates leg drive and arch, forcing your pecs to generate all the power.
Can be performed with feet on the bench or legs extended straight out.
2. Spoto Press
Ideal for mid-range strength and stability.
Bring the bar down quickly and pause about an inch off the chest before pressing up explosively.
Reduces reliance on leg drive, forcing greater pec, shoulder, and tricep engagement.
Useful in all training phases, but weight tolerance varies by lifter.
3. Close-Grip Bench Press
Best for improving lockout and triceps strength.
Move your grip two inches narrower than your competition grip.
Requires lower touch point and more elbow tuck to maintain proper stacked alignment.
Can be programmed like your main bench movement in any training phase.
