5 Powerful Exercises to Break Through Your Bench Press Plateau

Are you frustrated with your bench press progress? Stuck at the same weight for weeks or even months? You’re not alone. Many lifters hit plateaus in their bench press journey, but today we’re going to explore five game-changing exercises that can help you break through these sticking points and take your bench press to the next level.

Want to see how to do all these exercises and maximize your performance from them? Check out the video below.

Why Your Bench Press Might Be Stalling

Before diving into the exercises, it’s important to understand that a bench press plateau can occur for various reasons. Common factors include:

• Weak triceps
• Insufficient upper back strength
• Poor technical execution
• Lack of explosive power
• Limited exercise variation

The following exercises specifically target these potential weak points, helping you build a stronger, more efficient bench press.

1. The JM Press: Your Triceps’ Secret Weapon

Named after JM Blakeley of Westside Barbell fame, the JM Press is an often-overlooked exercise that can dramatically improve your bench press numbers. Think of it as a skull crusher on steroids – it’s a hybrid movement that combines the best elements of both skull crushers and close-grip bench press.

How to Perform the JM Press:

1. Set up as you would for a regular bench press
2. Use a close grip position with arms straight in front
3. Keep your elbows elevated throughout the movement
4. Lower the bar toward your chin
5. Explosively press up using primarily tricep strength

Programming Recommendations:

• Perform 3-4 sets of 8-10 repetitions
• Use weight heavier than skull crushers but lighter than close-grip bench
• Place this exercise after your main bench press work
• Adjust volume if experiencing elbow discomfort

2. The Seal Row: Building a Stronger Bench Through Your Back

While it might seem counterintuitive, a strong upper back is crucial for a powerful bench press. The seal row specifically targets the upper back muscles in a way that directly transfers to your bench press performance.

Proper Seal Row Execution:

1. Set up on an elevated bench
2. Use a cambered bar for full range of motion
3. Keep chest proud and tall
4. Pull the weight with controlled force
5. Hold isometrically at the top
6. Focus on squeezing rhomboids and upper back

Training Parameters:

• Perform 3-4 sets of 10-15 repetitions
• Can be programmed multiple times per week
• Vary intensity between sessions

3. Dumbbell Bench Press With Band RNT: Mastering Position and Tension

This innovative variation combines traditional dumbbell pressing with band resistance to enhance your positional awareness and back engagement during the bench press.

Exercise Setup and Execution:

1. Place a mini band around your wrists
2. Use a neutral grip for comfort
3. Actively pull the band apart throughout the movement
4. Maintain scapular retraction
5. Focus on feeling upper back engagement

Programming Guidelines:

• Higher rep ranges (10-20 repetitions)
• Use moderate weight to maintain form
• Focus on quality movement patterns
• Perfect for technical practice

4. Swiss Bar Floor Press: Building Lockout Power

The Swiss bar floor press is an excellent variation that emphasizes tricep development while being shoulder-friendly. This exercise is particularly effective for improving your lockout strength.

Key Technical Points:

1. Choose appropriate grip width on the Swiss bar
2. Keep head under the bar
3. Brief pause on the ground
4. Maintain full-body tension
5. Press explosively through the movement

Programming Options:

• Heavy sets: 3-5 reps for strength
• Volume work: 8-10 reps for hypertrophy
• Can be used as main movement or accessory
• 3-4 working sets per session

5. Dynamic Effort Bench Press with Bands: Developing Explosive Power

Despite some controversy, band-resisted dynamic effort bench press can significantly improve your raw bench press strength. This method develops explosive power and enhances tendon adaptations.

Implementation Guidelines:

1. Use 40-50% of your one-rep max
2. Add band tension for accommodating resistance
3. Focus on maximum bar speed
4. Utilize the stretch-shortening cycle
5. Maintain technical excellence

Programming Specifications:

• Perform 5-10 sets
• Keep repetitions between 3-5
• Focus on bar speed over weight
• Include regular deload periods

Implementing These Exercises in Your Training

To maximize the benefits of these exercises, consider the following implementation strategies:

1. Progressive Integration: Don’t add all five exercises at once. Start with 2-3 that target your specific weaknesses.
2. Rotation Schedule: Cycle through different exercises every 4-6 weeks to prevent staleness and maintain progress.
3. Volume Management: Monitor your total pressing volume to avoid overtraining and allow proper recovery.
4. Technical Focus: Maintain proper form even as weights increase. Quality always trumps quantity.

Conclusion

Breaking through a bench press plateau requires a strategic approach. These five exercises provide a comprehensive toolkit for addressing common weaknesses and technical limitations in your bench press. By intelligently incorporating these movements into your training program, you’ll develop the strength, stability, and power necessary to push past your current limitations and achieve new personal records.

Remember, consistency and patience are key. Give these exercises time to work, and pay attention to how your body responds to the new stimuli. With dedicated practice and proper implementation, you’ll be breaking through plateaus before you know it.

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