3 Supersets to Increase your Bench Press

Posted on | June 6, 2009 |

The bench press is one of the most prestigious and sought after exercises to accomplish in the gym. Some people see the bench press as a way to help them get stronger and more muscular while others use it as a test of manhood. Whatever the case is, the bench press is a great exercise that builds strength, power, and size. It’s also one of those exercises that you experience great joy and elation when you reach and break through your plateaus. I have performed a lot of bench press in my day; from incline to Flat, barbell to dumbbell, so I have tried and tested lots of different routines and exercises to find out what works, and what doesn’t. In my experience, aside from Supersets, Dropsets are also great ways to improve your weightlifting woes.

If you are like most, you may have been stuck at a plateau that you can’t seem to get past. Bench pressing 225 lbs may be a goal to someone just like you, just like benching 315 lbs or 405 lbs is a goal to others. It’s a sense of confidence to be able to break through plateaus and bench press more than you ever have before. It’s also a sense of pride to get a pat on the back from your workout friends when you break new ground that you haven’t traveled on before.

Below are 3 different supersets I have performed to helped increase my bench press to levels that I didn’t think I would have been able to achieve before. I can now perform 315 lbs on barbell flat bench press and 275 lbs bench press on incline barbell.

Cable Flyes to Flat barbell bench press
I typically bring a flat bench over and set it in between the cable system. I set up the D-handles at the bottom of the cable pulley system and perform the flyes while lying on my back. Remember to keep your arms in an arc when bringing your palms towards each other.
I typically use 80 lbs and perform 10-12 reps.
As soon as I am done, I have my workout partner hand me the Barbell (135 lbs) and I perform as many reps as possible. After about 12-14 reps, I hand the barbell off to my partner and rest until my next set.
When I perform this exercise, it is usually the 4th exercise in my workout on Chest day.

Flat Barbell Bench Press to elevated Push Ups
I perform 10-12 reps of my flat barbell bench press. As soon as I finish the set, I perform push ups with my feet elevated on the bench. I try and do as many as possible until I reach failure.

Medicine Ball Push Ups to alternative dumbbell bench press
With your right hand on the medicine ball and the left one on the floor, Perform a push up. Then roll the ball over to your left hand and your right one on the floor, do another push up.
Repeat for 10 reps on each side. Next, lie on a bench and perform a dumbbell bench press, one arm at a time. When you bring down the dumbbell in your right hand, press up the dumbbell in your left. Repeat until failure.

Doing these 3 different superset exercises added in with your regular workouts will drastically increase your bench press as well as your other workouts. You not only will have more defined, fuller pecs, but your endurance and stamina will increase as well. You will notice a dramatic change in your workouts because you will be stronger and have more power in your lifts.

Category: Chest, Strength Training Workouts
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