If you struggle with mid-range strength in the bench press, the issue often lies in shoulder strength and stability. This portion of the lift requires strong deltoids to transition from the chest to full lockout. Here are some exercises and strategies to improve your mid-range pressing power:
Developing stronger shoulders will help you push through the mid-range.
Variations to try:
Strict Overhead Press – Builds raw shoulder strength.
Seated Overhead Press – Reduces leg involvement to isolate the shoulders.
Push Press – Incorporates some leg drive for overload potential.
Bridges the gap between flat bench and overhead pressing by emphasizing the upper pecs and shoulders.
Can be done with a barbell or dumbbells for variety.
Adjust incline angle (~30–45°) to target different areas of the shoulders/pecs.
A partial-range bench press where you stop ~1 inch above the chest.
Builds tension and control in the mid-range without relying on momentum.
Forces shoulders, pecs, and triceps to engage throughout the movement.
