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The pushup is a much more natural movement that gives your shoulder blades a degree of movement not afforded by simple bench press.
Bench more. Paused benches are always first in my training. Incline bench press grab an incline bench and do some benching. Barbell rows stand over a barbell and grab in an overhand grip with your hands being about shoulder width apart.
Row or pull the bar up to your belly button and lower. The more often you bench with a pause the better you get at it. More muscle fibers firing means you can lift heavier and lifting heavier provides the mechanical means to get bigger as well as stronger.
I ve really grown to like paused benches. The russian monster most bench press specialization programs will have you benching twice a week. In a meet benches must be paused.
Stretch yes stretch this will come as the biggest surprise to some but performing a few stretches can in fact boost your bench. Having to stay tight and pausing makes it that much tougher to get the weight moving. X research source pepper your bench press with triceps workouts such as dips skullcrushers lying triceps extensions triceps pushdowns and a whole host of other exercises.
Bench more weight and get stronger on your bench press by making these small tweaks to your bench press setup and execution of the lift.
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