Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.
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Instead of placing your back foot on a bench, use a surface that's mid-shin height. Much better for your lower back.
Here's a plyometric exercise designed to boost your bench press.
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Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.
This is becoming a popular core exercise. Make it tougher by using a semi-circular motion instead of full circles. Keeps more tension on the abs.
Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.
Shoulder pain when benching? Try this. Prime the upper back and rear delts with face pulls, then use the banded floor press.
Prime the central nervous system and hone your rotational power-skill.
Add this mechanical drop set to your next chest workout. Yes, it's going to hurt.
To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.
Make this posterior chain staple work even better with this simple modification.
If you can't feel your lats, or your biceps take over, during pulldowns or pull-ups, do this drill first.
This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.
Turn the sit-up into a full upper-body exercise with these tough new exercises.
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Get more lat recruitment from chin-ups and pull-ups with these cues: 1. Chest to bar. 2. Squeeze a tennis ball between your shoulder blades.
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Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.
Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.
With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.
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Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.