The classic flat bench press is an excellent exercise for building strength in your chest, arms, and shoulders, but that doesn't mean it should be the only move in your arsenal. Mix in other upper-body pushing moves, such as incline presses and decline presses as well as the movements below to continue improving and keep your training fresh.
- Single-Arm Bench Press—This builds strength, core stability, and muscle symmetry. Click here to watch a video of the movement.
- Alternating Medicine Ball Push-Ups—This move is plyometrics for your upper-body. It builds explosive power in your chest and arms. Click here to see how it's done.
- Stability Ball Push-Ups—The instability of the ball turns up the intensity of the classic push-up and forces you to stabilize your body using your core. Click here for the video.
Depending on how many days you train a week, you could choose one move above for each workout or do a couple on the same training day. Remember, for every upper-body pushing move you do (bench presses, push-ups), include an upper-body pulling move, such as rows or pull-ups, to balance your training.