Before performing loaded barbell strength training exercises, every athlete must master the fundamentals. For the bench press, this means getting really good at push-ups.

Even though most athletes think push-ups are very simple to perform, they require very precise form to do them right and get the most out of the exercise. Performing lots of  push-ups will teach athletes position (straight alignment from their head to their heels) and how to create full body tension.

To bench press more weight, athletes must first learn how to generate torque at the shoulders to lock in the upper back and set tension across the entire upper body.  The push-up variations in the video below will teach you how to transfer the strength, position, and control developed through mastering push-ups – to building a bigger bench press.

Here is the quick bench press progression using push-ups:

1. Push-ups help build a big bench press
2. Push-ups teach position, full body tension, and torque in the shoulders
3. A bigger bench press is built through progression and by mastering the fundamentals of a good push-up
4. Specificity is the key to getting better at bench pressing

Additional Reference: How to Bench Press Correctly

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