Check out that bench.
The bench press is without doubt one of the most popular of all body-building exercises. Here are some of the other exercises which I found beneficial in helping me to bench press 480 pounds.
- Parallel bar dips with weight tied to the waist.
- Bench press off boxes. For ligament and tendon power.
- Bench press with dumbbells.
- Press-ups with weight on back. Can also be performed between boxes.
- Bench press to neck.
Include any two or the above exercises in your schedule and change them for another two each month. Perform 4 sets of 5 repetitions on any of these exercises in order to build body power.
When practicing the bench press itself, I always use a grip slightly wider than that which I use for military pressing. Many champion weightlifters (in particular Doug Hepburn) believe that if this grip is used and each repetition pressed from the chest (not bounced) it is also wonderful for improving one's performance on the military press, provided of course that you do practice the military press as well.
If you are training for heavy poundages however, do not perform these two exercises on the same day.