Tip: Press a Kettlebell, Bench Heavier

Do this exercise before you bench press and you'll lift more weight.

The bottoms-up kettlebell press is an amazing drill to improve the precision of your pressing mechanics and also to train your body to stabilize the shoulder.

Years ago I found that doing overhead work prior to bench pressing led to superior bench pressing performance, likely because it better prepared the shoulder. With this drill you can get that benefit without having to use very heavy weights, thus avoiding fatigue that might decrease bench press performance.

Do two or three sets of 8-12 reps per arm, but don’t go to the point of feeling a lot of muscle fatigue. You should feel a slight pump at the most.

Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.