6 Exercises That Build Championship Wrestling Strength

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The best exercises for wrestling and combat sports athletes go far beyond the bench press and squat — they target the specific strength qualities that actually win matches. In this guide, THIRST Gym performance coach Brandon Smitley breaks down the six exercises he relies on most after a decade of training wrestlers and grappling-based athletes, covering everything from lateral power development and single leg strength to grip training and end-of-match conditioning. Whether you are a high school wrestler working toward college competition or a grappler looking to take your mat performance to the next level, these exercises will help you build the impulse, absolute strength, and power endurance your sport demands.

Feet Up Alternating DB Bench Press

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The feet up alternating dumbbell bench press offers a powerful solution for lifters experiencing lower back discomfort during traditional bench pressing by elevating the feet to create a neutral spine position that eliminates excessive lumbar extension. This variation not only protects your lower back but simultaneously increases your pressing range of motion and challenges your thoracic spine rotation and core stability in ways that standard bench pressing cannot match. Learn the proper setup, execution techniques, and programming strategies to implement this shoulder-friendly, back-safe pressing variation that builds serious chest strength while keeping your spine happy and healthy.

Alternating DB Bench Press

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The alternating dumbbell bench press is a superior unilateral chest exercise that builds genuine single-arm pressing strength while developing exceptional shoulder stability and rotational core control. This shoulder-friendly pressing variation addresses muscle imbalances and enhances rib cage mobility, making it particularly valuable for athletes and lifters seeking functional upper body strength beyond traditional bilateral bench pressing movements. Learn proper hand positioning, optimal programming strategies, and why this alternating dumbbell technique delivers unique training benefits that standard chest exercises cannot match.