How to Increase Your Bench Press Weight Capacity

Ashkan Khabazian is a San Diego, California-based medical professional who has served as a clinical pharmacist in the emergency department at Sharp Memorial Hospital since 2009. Outside of his professional pursuits, Ashkan Khabazian is a former power lifter who stills exercises regularly and can bench press 400 pounds.

The bench press is one of the main indicators of strength, but improving the amount you can lift requires incorporating other exercises. While the chest muscles are primarily targeted by the bench press, shoulders, back, and triceps all help enhance your ability to master the exercise. To improve bench press capabilities, consider perfecting other exercises that target growth in the aforementioned muscles.

The cable pull-down is one exercise that can strengthen your triceps. Do three sets of 12 reps twice per week and be sure to keep your elbows tucked in to your sides while doing the exercise. Another triceps-strengthening exercise to consider is the close-grip bench press, in which you should use around 70 percent of your bench weight.

Other exercises that can strengthen your back and shoulders include the barbell bent-over row, shoulder press, close-grip pushup, and dumbbell pullover.