Struggling to get the bar moving off the chest in the bench press? This phase of the lift is highly dependent on pec strength, and improving it requires a strategic approach to exercise selection and technique.
1. Prioritize Pec Strength
The bench press is a pec-dominant exercise, and weak pecs can limit your strength off the chest.
For raw lifters, pec strength is more crucial than triceps compared to equipped lifters using bench shirts.
2. Pause Your Benches
If your touch-and-go bench is significantly stronger than your paused bench, increase the number of paused reps in training.
Consider pausing every rep, especially in the competition prep phase.
3. Wide Grip Bench
Moving your hands at least 2 inches wider than your competition grip can increase pec activation.
Use paused wide grip bench for additional emphasis, but monitor shoulder health.
4. Feet-Up Bench Press (Larson Press)
Eliminates leg drive and arch, forcing greater pec activation.
Can be performed with feet on the bench or extended straight.
5. Dumbbell Pressing Variations
Dumbbells allow for greater range of motion, helping develop pec strength and mobility.
Avoid shortening the range of motion—let the pecs stretch deeply at the bottom.
6. Dumbbell & Machine Flyes
Highly underrated for bench press development!
Helps build pec hypertrophy and strengthen the bottom range of the bench.
Keep reps in the 8-15 range and avoid going too heavy to prevent shoulder strain.
7. General Hypertrophy for Chest & Upper Back
A bigger chest and upper back improves mechanical advantage, reducing the bar’s range of motion.
Includes rows, rear delt work, and lat-focused movements to maintain balance.
8. Explosive Push-Ups
Push-ups onto a box can increase explosive power off the chest.
Focus on forceful pressing and controlled lowering to improve bar speed.
If you’re missing reps right off the chest, build pec strength, adjust your grip width, and increase paused reps. Incorporating flyes, dumbbell pressing, and explosive movements can also help develop power in the bottom range.
