Improving Bench Strength off the Chest

Part 1: A Bodybuilding Approach

I want to preface this article by explaining that I am far from the world’s best bencher, but I still think I can contribute some valuable insights to improving the lift.  For starters, I believe that traditional approaches to addressing strength off the chest in the bench press are misguided.  

Most raw lifters will miss a bench either off the chest or right through the midrange (about 3 inches or so off the chest).  Typically, coaches will attempt to correct misses off the chest by performing more work targeted at that range of motion (like pause work), or by including more isolation training for the pecs. In my experience, though, misses in the bench press typically stem from improper setup and control of the eccentric portion of the lift.  

There are two fairly telltale signs that this might be the case:

1. Elbow flare at the initiation of the concentric (inability to simultaneously maintain external rotation and engage the pecs)

2. Elbow drift forward or backwards (inability to maintain scapular depression)

The best approach to correct these faults involves repatterning using developmental movements that do not closely mimic the competition bench and strengthening the muscles used for stabilization during the eccentric.

Correcting Early Elbow Flare

Many powerlifters rely on flye-type movements for the majority of their direct pec work (if they perform direct work at all).  However, I find that these movements encourage internal rotation (especially at the end range of motion when lifters are searching for that really hard contraction of the chest).  For that reason, while flyes will strengthen the pecs, they can actually exacerbate weaknesses stemming from early elbow flare.

A better choice loads the pecs while still encouraging external rotation throughout the entire range of motion.  Paul Carter demonstrates this here (make sure to carefully read his notes on thoracic extension in that post as well).  Extensive use of neutral-grip dumbbell pressing will help to improve the competition bench both by directly strengthening the pecs and by repatterning shoulder movement.

Now, sometimes early elbow flare will result from a weakness in the delts, midback, or muscles of the rotator cuff.  Because those muscles work as stabilizers, not primary movers, traditional bodybuilding work for these muscle groups can quickly correct these weaknesses.  Exercises for that purpose include:

• Reverse flyes on the pec deck using both neutral and pronated grips

• Cuban presses

• Supinated pulldowns

• Front raises with a barbell

These should be performed on a separate day from pressing movements.

Correcting Elbow Drift

First, I made up the term “elbow drift” – I’m referring to that thing where the elbows wobble back and forth during the eccentric portion of the lift, like this.  Elbow drift is not the same thing as shaking during a lift.  It’s specifically caused by a weak serratus anterior and external rotators.

For this issue, you’ll want to use the same bodybuilding exercises listed above, and add:

• Lateral raises

• Weighted dips

• Upright rows

The traditional abducted (elbows-out) dumbbell presses are useful for addressing this fault, especially with a fairly high incline (70-80 degrees or so).  Adding bands can help as well.

You’ll also need to use barbell movements to address these faults, of course. In part 2 of this post, I’ll share some unconventional movements for improving strength off the chest, and also a sample split to help build your bench.