Bench-Press Boost

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Bench-Press BoostYou can lift more if you know our fixWorkout by: Micheal A. D.P.T., Edited by: Liesa Goins, Photographs by: Beth BischoffReviewed on 04/18/2005

When you're stuck bench-pressing the same weight, you've probably worked your pectoralis major so much that your small, stabilizing muscles -- your rotator cuffs and the muscles around your neck and shoulder blades -- aren't working well enough.

The fix: After your bench-press routine, do up to three sets of eight to 12 reps of the moves above, resting 60 seconds between sets. Keep your quads and glutes tight; pull your navel toward your spine. You should see up to a 15 percent gain in chest strength in 4 weeks. If you're new to weight lifting, do only the first exercise after you bench-press; do the first two if you have some experience; and do all three if you're more advanced.

Swiss-Ball Incline PushupWith your toes on the floor, assume the standard pushup position, but place your hands on a Swiss ball directly under your shoulders. Bend your arms until your chest touches the ball. Pause, then push yourself back up to the starting position.

Swiss-Ball Decline PushupThis time, position yourself so your shins are resting on a Swiss ball and your hands are on the floor. Tuck your chin and, leading with your chest, lower your body until your arms form 90-degree angles.

Double Swiss-Ball PushupSet two Swiss balls against a wall a few feet in front of a bench. Place a hand on the center of each ball, making sure the balls are touching, and rest your feet on the bench. Lower your body as far as you can with control. Pause, then push yourself back up to the starting position.

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