4 Explosive Exercises to Skyrocket Your Bench Press Weight

Majority of weight lifters loves a powerful bench press. It’s a true test of upper body strength and one of the most brag-worthy lifts in the gym. But if you’ve been stuck on the same weight for weeks (or months), it’s time to train smarter-not just harder.

These 4 intense exercises will target weak points, activate supporting muscles, and break through limit (when you can’t increase your weight). Ready to add serious kilos to your bench press? Read on!

1. Close-Grip Bench Press

Target: Triceps and inner chest activation

This is a game-changer if your bench press stalls mid-way up. The close-grip bench puts more emphasis on your triceps, which are often the weak link in your lift.

How to do it:

• Use a grip just inside shoulder-width.
• Keep your elbows tucked close to your body.
• Lower the bar slowly and explode up.

Pro Tip: Add it as your 2nd movement on chest day. Aim for 3-4 sets of 6-8 reps.

2. Paused Bench Press

Target: Intense power from the bottom

When you pause at the bottom of the bench press, you eliminate momentum and force your muscles to generate pure strength from a dead stop.

How to do it:

• Lower the bar under control.
• Hold it just above your chest for 1-2 seconds.
• Press up explosively.

Pro Tip: Focus on perfect form. Start light and work your way up. This is brutal though, but it’s effective.

3. Barbell Rows

Target: Upper back and stability

Think rows won’t help your bench? Think again. A strong upper back keeps your shoulder blades locked in, improves stability, and gives you a solid platform to press from.

How to do it:

• Bend at the hips with a flat back.
• Pull the bar to your lower chest, squeezing in your shoulder blades.
• Control the form.

Pro Tip: Use the same grip width as your bench press to mimic movement patterns.

4. Dumbbell Floor Press

Target: Triceps, chest, and lockout strength

This underrated gem forces you to control the weight and build lockout strength, especially if you struggle at the top of the lift.

How to do it:

• Lie flat on the floor with dumbbells.
• Lower until your triceps touch the floor, pause briefly.
• Press back up powerfully.

Pro Tip: Great for those recovering from shoulder issues. Use moderate to heavy weight for 8–10 reps.

Bonus Tips to Max Out Your Bench:

• Train your triceps like they owe you money. Skull crushers, dips, and pushdowns help a ton.
• Perfect your form. Feet planted, tight core, shoulders retracted.
• Progressive overload. Add weight weekly—even if it’s just 1kg.
• Recover like a pro. Rest, protein, and sleep are your best friends.

Conclusion 

If your bench press is stuck, it’s not because you’re not strong enough-it’s because you’re not training smart enough. Incorporate these 4 exercises, track your progress, and watch your numbers rise. Dominate the bar, don’t let it dominate you.

Bench heavy. Recover harder. Be consistent.