Bench Tip #2 - The Muscle PhD
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Bench Tip #2

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Need more ideas for exercises to boost your bench? Dumbbell bench and dumbbell chest flyes offer similar levels of pectoral activation so add them into your training to boost chest strength and size to increase your bench press. Just make sure you’re going heavy enough on both to garner this benefit as doing lighter weights and higher reps will not increase bench press strength to a great degree.

Source: Welsch, E. A., Bird, M., & Mayhew, J. L. (2005). Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Journal of Strength and Conditioning Research, 19(2), 449.

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