GritLab's Go-To Bench Builders

Building a stronger bench press isn’t about endless repetition of the same lift; it’s about identifying your weak points and attacking them with precision. The strongest lifters in the world don’t just “bench more”; they use strategic exercise selection to eliminate sticking points and develop the muscles that drive pressing strength.

If you can quickly identify your issues in training and know which exercises can remedy them, you’ll always make progress. Your rate of improvement will almost always trace back to two things:

1. Your choices in exercise selection, and

2. Your ability to accurately identify weaknesses and technique issues.

   
   

Don’t fall into the trap of thinking you need to bench more frequently or lighten the load to “work on form.” What you really need are specific, targeted exercises that strengthen your limiting factors.

Below are some examples of GritLab’s go-to variations and accessories to build a stronger, more resilient bench press.

Barbell Bench Builders Variations for Max Effort or Supplemental Work

1. Floor Press – For Weak Lockouts

Why it works: The floor press limits the range of motion by removing leg drive and cutting the eccentric portion short as your triceps contact the ground. This emphasizes tricep strength and mid-to-top range pressing power, making it a perfect solution for lifters who stall at or just before lockout.

How to use it:

• Perform as a Max Effort variation: Work up to a heavy single, double, or triple.

• Or use it as a Supplemental lift: 3-5 sets of 3-6 reps after your main press.

Benefit: Builds pressing stability, reinforces proper bar path, and strengthens triceps all key movers for finishing the lift.

2. Dead Press – For Weak Off-the-Chest Strength

Why it works: Also known as a “pin press from the chest,” this movement begins from a dead stop on the pins, eliminating stretch reflex and forcing maximal recruitment of chest and anterior delt fibers right from the start. It’s an incredible tool for anyone who struggles to break the bar off the chest.

How to use it:

• Perform as a Max Effort variation: Work up to a heavy single, double, or triple.

• Or as a Supplemental lift: 3-5 sets of 3-6 reps with submaximal loads.

Benefit: Improves initial drive, builds starting strength, and enhances control and tension in the bottom range.

Accessory Movements for Building Prime Movers

1. Dumbbell Roll-Back Tricep Extensions

Why it works: This variation increases the eccentric range of motion and combines a stretch with explosive elbow extension. It directly targets the long head of the triceps, which is critical for overall pressing power and lockout strength.

Programming: 3-5 sets of 8-10 or 12-15 reps, depending on recovery and training day (heavier on Max Effort days, higher reps on Dynamic Effort days).

Benefit: Develops tricep mass and control through a full range, translating to stronger, more stable lockouts.

2. Dumbbell Bench Press (Multiple Angles)

Why it works: Flat, incline, and decline dumbbell pressing build balanced strength and hypertrophy across all angles of the pecs and front delts. The freedom of movement challenges stabilizers and ensures even development between sides.

Programming: 3-5 sets of 8-20 reps from multiple angles, such as flat, incline, decline, and from the floor.

Benefit: Improves pressing coordination, chest hypertrophy, and shoulder stability. All the key components of long-term bench progress.

3. Weighted Dips

Why it works: Weighted dips are a compound powerhouse that strengthen the triceps, chest, and front delts simultaneously through a deep range of motion. They mimic the pressing mechanics of the bench but demand more control and stabilization.

Programming: 3-5 sets of 5-8 reps for strength focus, or 10-20 reps for hypertrophy and endurance.

Benefit: Builds raw pressing power and upper-body mass while reinforcing shoulder health and stability.

Putting It All Together

Each of these movements can be rotated through your Max Effort and Dynamic Effort Upper days. The goal isn’t to change them constantly, but to strategically select and cycle through variations that address specific weaknesses.

Example Use:

• Max Effort Upper: Floor Press (work up to heavy triple) > DB Roll-Back Extensions > Weighted Dips

• Dynamic Effort Upper: Speed Bench (8x3) > DB Bench (Incline) > High-Rep Triceps Work

When you approach training this way, by diagnosing weaknesses, choosing targeted bench builders, and training them with intent, your bench press will climb faster and more sustainably than ever before.

In short: You don’t need to bench more often, but you need to identify your weak points and build them up with special exercises.

Want to take the guesswork out!? Join a GritLab Training Program today and add pounds to your bench.