Bench Presses: Strongest, Strongest, Strongest

Use a bench

• Progressive Results: Strong

Exercises should be varied, but there are limits to everything. If you try complex exercises before you master the basics, you will simply collapse on the floor. We have designed a 6-week exercise program for you that will ensure you progress evenly.

You'll progress from traditional, simple exercises to more complex — and more effective — bench presses. The result: you'll beat boredom and improve your physical abilities. When doing strength exercises, use weights that allow you to perform the set with perfect form. Starting in the second week, you'll do two exercises. Do this routine once or twice a week.

• Weeks 1 and 2: Push-ups

Perform three sets of push-ups to muscle failure. This will prepare your rotator cuff for heavier work. Lie on your stomach with your hands near your shoulders. Tighten your abdominal and gluteal muscles and perform a push-up. Lower your body until your chest lightly touches the floor.

• Weeks 2 and 3: Bench Press

Continue doing push-ups for the second week, but add the following exercise as well. Do 3 sets of 12 reps to strengthen your chest muscles. Lie on your back on a bench with your feet flat on the floor. Lift the bar off the rack using an overhand grip (palms facing up), with your hands slightly wider than shoulder-width apart. Slowly lower the bar to your chest. Pause, then press the weight back up until your arms are fully extended.

• Weeks Three and Four: Dumbbell Bench Press Progression

Continue performing the barbell bench press throughout week three and add the following progression to help stabilize your arms, increase your range of motion, and balance the strength on each side of your body. Perform 3 sets of 12 reps. Lie face down on a bench and hold the dumbbells near your chest. Press the dumbbells straight up, lower them, and repeat. Switch the order: This time, start the exercise with both dumbbells overhead. Lower one dumbbell to your chest and press it up. Repeat with the other arm. Single-dumbbell variation: Hold one dumbbell overhead and place your other hand on your thigh. Contract your abs as you lower and raise the dumbbell with one arm. After 12 reps, switch the dumbbell to the other hand and repeat.

• Weeks 4 and 5: Balance Push-Up Progression

Combine the push-up routine with the dumbbell routine during week four to strengthen your chest and core. Perform the exercises to muscle failure, but on the first set, stop 1-2 reps short of muscle failure to be safe. Start with push-ups on a balance board. Then place your shins on a stability ball, hands on the floor. Lower your body until your arms form a 90-degree angle. Finally, move to push-ups on the stability ball. Place your toes on the floor, hands on the ball, directly under your shoulders. Bend your arms until your chest touches the ball, then push back up.

• Weeks 5 and 6: Stability Ball Chest Press Progression

Continue the balance push-up routine and add exercise ball presses. Use the same progression as the dumbbell bench press. You will accelerate the neuromuscular processes that will improve the overall development of the pectoral muscles. Lie down on your back on the exercise ball. Tighten your abdominal and gluteal muscles, your body should take the shape of a plank. Press the dumbbells overhead. Hold this position, then slowly lower the dumbbells down. Switch the exercise, using the same technique as the alternating bench press, then perform unilateral bench presses.