Why Strongman Competitors Should Bench Press: Unlocking Upper Body Strength for Overhead Success
- Josh Hezza
- Jan 13
- 13 min read
Updated: 9 hours ago
Why Strongman Competitors Should Bench Press: Unlocking Upper Body Strength for Overhead Success
The bench press is vital for strongman competitors, but mimicking powerlifting techniques may hinder progress.
Why Strongman Competitors Should Bench Press: Unlocking Upper Body Strength for Overhead Success
One of the more contentious discussions in strength sports, particularly within Strongman circles, revolves around the bench press. Despite its ubiquitous presence in powerlifting, many Strongman competitors have historically dismissed the movement as irrelevant to their discipline. However, this couldn’t be further from the truth. The bench press, when programmed correctly, holds significant value in the arsenal of a well-rounded Strongman athlete.
In this article, I will delve into why the bench press is a critical tool for Strongman success, the variations that best carry over to overhead pressing, and how moving the pecs and upper body musculature through full ranges of motion can improve not just pressing strength but overall athletic performance. By the end, I hope to have convinced even the staunchest critics of its relevance, and if you’re looking to optimise your Strongman programming, my coaching services could help you unlock new levels of strength.
Why Strongman Competitors Should Bench Press
At first glance, the bench press might seem like an outlier in Strongman training. After all, the sport’s primary focus is on overhead pressing, deadlifting, and various event-specific movements. However, dismissing the bench press overlooks several key benefits that can directly improve a Strongman’s performance.
🧱 Bench Pressing for Strongman Is Not Powerlifting
One of the biggest mistakes Strongman competitors make when incorporating the bench press is copying the setup and execution style of competitive powerlifters. You’ve seen the classic powerlifting bench: ultra-wide grip, exaggerated arch, feet cranked back, and barely a few inches of bar travel. That’s great for moving maximum weight under powerlifting rules - but it’s nearly useless for Strongman carryover.
If your goal is to build upper body strength, hypertrophy, and pressing capacity that carries over to the log, axle, circus dumbbell, yoke pickups, and stone loading, then you need to bench like a Strongman - not a powerlifter.
You don’t need to bench like a powerlifter. A moderate arch, feet flat on the floor, and full range of motion pressing will:
Stimulate more muscle growth across the chest, delts, and triceps
Build pressing mechanics that actually transfer to standing movements
Reduce shoulder impingement and lower back stress
Improve control and stability under awkward event conditions
When done with intent and range - not trick angles - the bench becomes a weapon for athletic strength, not just a static lift on a score sheet.
In my coaching, I cue Strongman athletes to:
Plant their feet flat (no tippy-toe back-crank)
Keep a soft arch, not a powerlifting bridge
Lower with control, not bounce or shorten ROM (sometimes, hehe)
Press with power, not grind in half-reps
1. The Pectoral Muscles Are Critical for Overhead Pressing
The pecs play a significant role in overhead pressing movements, providing stabilisation, power, and support during lockout. While the deltoids and triceps are often prioritised in overhead work, neglecting the chest muscles can lead to strength imbalances and, ultimately, a plateau in overhead lifts.
The bench press strengthens the pecs through a full range of motion, reinforcing their role in pressing mechanics. This directly improves your ability to generate force from the chest and carry that power into overhead lifts such as the log press or axle press. Additionally, benching teaches the lifter to utilise their lats and upper back to stabilise pressing movements-skills that are transferable to Strongman events.
2. Addressing Weak Links and Preventing Injury
Strongman training places immense stress on the shoulders, particularly during heavy overhead pressing. Without sufficient upper body muscle mass and strength, the rotator cuffs and deltoids can quickly become overworked, leading to injuries that derail progress.
The bench press is a fantastic tool for building the musculature of the upper body, including the pecs, triceps, and anterior delts, which in turn helps protect the shoulders. By including various bench press variations, you can fortify the entire shoulder girdle and create a more resilient athlete.
3. Increasing Overall Upper Body Mass
Mass moves mass. It’s a simple concept that applies across strength sports. Increasing the size of your pecs, delts, and triceps through bench pressing provides a larger foundation from which to generate force. The increased muscle mass also contributes to greater stability during events such as the log press, circus dumbbell, and even carries like the Husafell stone.
Furthermore, bench pressing can help improve your grip and wrist stability by strengthening the forearms and wrists. This is particularly important in events where grip fatigue can become a limiting factor.
4. 🏋️♂️ The Bench Press Carries Over to More Than Just Pressing
Too many Strongman athletes make the mistake of viewing the bench press in isolation - a flat, horizontal push that only matters if you’re trying to beat your gym rival’s 1RM. But in reality, the bench press develops qualities that carry over far beyond overhead work.
The pecs, delts, triceps, and upper back aren’t just pressing muscles. They’re stabilisation muscles, bracing muscles, and collision-control muscles. Building them through full-range bench variations improves your capacity to handle awkward, asymmetric, and dynamic loads across a range of Strongman events.
Here’s where it actually shows up:
Stone Loads and Lapping: Strong pec and front delt development helps resist the forward collapse during stone laps and improve the initial scoop. If you’re always “losing” the stone forward, your upper body is likely underpowered.
Yoke Carries and Sandbag Shoulders: The bench builds upper body thickness and scapular integrity, making it easier to stabilise the yoke bar or shoulder a shifting bag under load.
Tire Flips and Arm-Over-Arm Pulls: Triceps and anterior chain strength from bench pressing supports extension and pushing force in events that blend push–pull patterns under stress.
💬 “The bench press doesn’t just help you press. It helps you resist collapse, control awkward loads, and stabilise when everything’s off-axis.”
If you want a body that survives fatigue, stabilises under chaos, and doesn’t cave the second an object shifts out of line, you need the structural integrity that benching builds.
Bench Press Variations for Strongman
While the traditional flat bench press is a valuable tool, Strongman athletes will benefit most from incorporating a variety of bench press variations that target specific weaknesses and carry over directly to overhead lifts.
1. Incline Bench Press
The incline bench press is perhaps the most valuable variation for Strongman competitors. It places greater emphasis on the upper chest, deltoids, and triceps-muscles that are heavily involved in overhead pressing.
To maximise carryover to Strongman, use a variety of grips and bar types. For instance, using a Swiss bar or football bar can reduce strain on the shoulders and wrists while allowing for a more natural pressing angle.
Programming Tip:
Use the incline bench press as a Max Effort Upper Body exercise or as a primary assistance movement after overhead pressing.
Incorporate variations such as pause reps or bands to increase time under tension and improve lockout strength.
2. Floor Press
The floor press is an excellent variation for building tricep strength and reinforcing a strong lockout-both essential for overhead pressing.
By removing the leg drive and limiting the range of motion, the floor press forces the lifter to rely solely on their upper body strength. This makes it a great option for building raw pressing power.
Programming Tip:
Use the floor press as a secondary Max Effort movement or a supplemental exercise.
Incorporate board presses or chain work to focus on specific sticking points.
3. Close-Grip Bench Press
The close-grip bench press places a greater emphasis on the triceps, which are crucial for a strong lockout in overhead pressing.
This variation is particularly useful for Strongman athletes who struggle with the final phase of their press. Additionally, it reduces the stress on the shoulders compared to a wider grip.
Programming Tip:
Use the close-grip bench as an assistance movement or as a variation during Dynamic Effort days.
Incorporate tempo work to increase time under tension and improve stability.
4. Spoto Press
Named after Eric Spoto, the Spoto press involves pausing the bar just above the chest before pressing back up. This variation builds control, stability, and strength through the mid-range of the press-a common sticking point for many lifters.
Programming Tip:
Use the Spoto press to build stability and control in the bench press.
Incorporate it as a secondary movement on Max Effort Upper days.
5. Dumbbell Bench Press Variations
Dumbbell bench pressing allows for a greater range of motion and helps address muscular imbalances. It also places a greater demand on stabilising muscles, which can improve overall pressing stability.
Programming Tip:
Use dumbbell variations as accessory movements.
Incorporate incline, flat, and neutral grip variations to target different angles.
Five More Bench Press Variations for Strongman Success
1. Cambered Bar Bench Press
This variation increases the range of motion, stretches the pecs under load, and forces greater control in the bottom position-perfect for Strongman athletes who struggle with lockout speed or lagging chest activation.
Why it helps: The deeper stretch increases muscle fibre recruitment while training a longer drive phase. It also teaches control in unpredictable positions, which mirrors awkward event setups.
Programming Tip: Use for 3–5 reps as a Max Effort variation or in hypertrophy blocks. Pair with chain or band resistance for even greater stimulus.
2. Dead Bench from Pins (Paused Start)
Also called concentric-only benching, this movement starts from a dead stop at chest height, removing stretch reflex and leg drive.
Why it helps: Improves rate of force development and teaches explosiveness from a dead start-similar to pressing a log after the clean. Great for tricep and chest power.
Programming Tip: Rotate this in for singles or doubles on Max Effort days, especially if you fail off the chest in overhead or bench.
3. Larsen Press
A strict variation performed with legs raised or feet off the ground, removing leg drive and increasing stability demands.
Why it helps: Teaches full-body tension and isolates pressing mechanics. Helps Strongmen who collapse on the bench or rely too heavily on setup rather than raw pressing ability.
Programming Tip: Use this as a secondary movement with moderate weight for 6–8 reps to reinforce tightness and address technical breakdowns.
4. Band-Resisted Dumbbell Floor Press
Combines the benefits of instability (dumbbells), limited range (floor press), and banded acceleration (overspeed eccentrics and resistance through lockout).
Why it helps: Enhances control, increases time under tension, and forces violent intent in the lockout-ideal for Strongman pressing or combatting mid-range stalls.
Programming Tip: Run in GPP or hypertrophy phases for 3–4 sets of 10–12 reps with a focus on tempo and peak contraction.
5. Reverse Band Bench Press
A high-force overload method that assists out of the bottom and increases resistance near lockout.
Why it helps: Accustoms the nervous system to handling heavier loads while improving bar speed and tricep drive. Closely mimics the lockout pattern in events like the log press.
Programming Tip: Rotate in for singles or triples during peaking blocks. It’s also a great final heavy press variation before testing or competition.
🧠 How to Program Bench Press for Strongman: Rotation, Waves, and Carryover
To get the most out of the bench press, Strongman competitors need to go beyond just tacking it on after overhead work. It’s not just about doing more pressing - it’s about rotating pressing priorities to develop full-spectrum strength.
🔄 Weekly Rotation of Primary Pressing Focus
A simple but effective strategy is to alternate the primary pressing emphasis each week. This keeps both overhead and bench work progressing without overloading your shoulders.
Example:
Week A: Max effort log press → moderate-load bench variation (e.g., close grip or floor press)
Week B: Max effort pause close grip incline bench → supplemental overhead (e.g., DB strict press or push press)
Week C: Max effort axle press → Spoto press or cambered bar bench
This style of alternation allows you to build overhead-specific skill and strength, while still accumulating the upper body mass and structural integrity that benching provides.
⚙️ Max Effort & Dynamic Effort Integration
Using a Conjugate-based weekly split, you can programme the bench press as part of a structured rotation:
Max Effort Upper Body Day: Rotate bench or incline variations for heavy singles, doubles, or triples. Change the movement every 1–3 weeks.
Dynamic Effort Upper Body Day: Use speed bench waves to develop rate of force and bar control, which directly benefits overhead explosiveness and tricep lockout power.
💥 Sample 3-Week DE Bench Wave (Strongman Adaptation)
For raw Strongman athletes, here’s a proven 3-week wave that balances intent, bar speed, and carryover:
Week 1: 5x5 @ 50% bar weight + 10% bands/chains, 5x3 @ 60% + 10% bands/chains, 3x1 @ 70% + 10% bands/chains
Week 2: 5x5 @ 50% bar weight + 10% bands/chains, 5x3 @ 62.5-65% + 10% bands/chains, 3x1 @ 72.5-75% + 10% bands/chains
Week 3:5x5 @ 60% bar weight + 10% bands/chains, 5x3 @ 665-67.5% + 10% bands/chains, 3x1 @ 75-77.5% + 10% bands/chains, 1x1 80-85% + 10% bands/chains
Key points:
Use straight bar, football bar, or cambered bar for variation.
Change grip width or tempo to target weak points.
Focus on explosive intent and crisp lockouts - not just bar weight.
These waves work best when rotated with your overhead DE work (e.g., log cleans, push press, medleys). Don’t try to max out both in the same week. Rotate priorities intelligently, and you’ll make pressing gains that actually carry over.
When programming the bench press for Strongman, it’s important to strike a balance between overhead work and horizontal pressing. Here are some general guidelines:
Max Effort Days:
Rotate bench press variations every 1-3 weeks.
Focus on heavy singles, doubles, or triples.
Include back-off sets for hypertrophy.
Dynamic Effort Days:
Incorporate speed bench work with bands or chains.
Use a variety of grips and bar types.
Focus on explosive power and bar speed.
Assistance Work:
Include incline presses, close-grip presses, and floor presses.
Prioritise tricep, shoulder, and upper back work.
Accessory Work:
Include dumbbell presses, fly variations, and rear delt work.
Focus on building overall upper body mass and addressing weak points.
The Importance of Full Range of Motion
One of the key benefits of bench pressing is that it moves the pecs and upper body musculature through a full range of motion. This has several important implications for Strongman athletes:
Injury Prevention: Moving through a full range of motion strengthens the muscles and connective tissues, reducing the risk of injury.
Improved Mobility: Bench pressing with a full range of motion helps maintain upper body mobility, which is essential for performing overhead lifts safely.
Enhanced Muscle Activation: Full range of motion bench pressing ensures that all relevant muscles are being engaged, leading to greater strength gains.
If you find that your bench press begins to get suck here are 6 quick tips you can used to start getting it moving again:
Adjust Training Frequency: Tailor your bench press frequency based on your recovery and progress. Most lifters benefit from 2-3 sessions per week with varying intensities.
Focus on Hypertrophy: Build more muscle mass in the chest, shoulders, and triceps with high-rep accessory work like dips, dumbbell presses, and flyes to increase pressing power.
Strengthen the Upper Back: Incorporate heavy rows, pull-ups, and face pulls to improve pressing stability and overall upper body strength.
Prioritise Assistance Work: Use pin presses, board presses, and close-grip bench variations to target weak points and improve your lockout.
Incorporate Speed Work: Add dynamic effort bench sessions using 50-70% of your 1RM with bands or chains to enhance bar speed and force production.
Rotate Variations: Keep the bench press fresh by rotating through incline bench, Spoto press, Larsen press, and floor press variations to avoid plateaus and build well-rounded pressing strength.
The potential risks of pec tightness and reduced shoulder mobility associated with bench pressing can be effectively mitigated through a well-structured training programme that incorporates appropriate mobility work, stretching, and targeted accessory exercises. When performed with full range of motion, the bench press not only builds pressing power but also develops upper body strength, stability, and hypertrophy-qualities that are invaluable for strongman events. These benefits far outweigh the risks when managed correctly, making the bench press not just a useful tool but an essential component of a strongman’s training arsenal.
Don’t Neglect the Bench Press
In conclusion, the bench press is far more than a powerlifting staple-it’s a valuable tool for any Strongman competitor looking to improve their overhead pressing and overall upper body strength. By incorporating the right variations and programming them intelligently, you can unlock new levels of performance in your Strongman training.
If you’re serious about taking your Strongman training to the next level, I invite you to reach out and explore my coaching services. Together, we can build a program that maximises your strengths, addresses your weaknesses, and prepares you for the unique demands of Strongman competition.
The bench press is NOT just a powerlifting lift-it’s a fundamental tool for upper body strength development. When programmed correctly, it:
❌ Prevents weak links in overhead pressing
✅ Builds mass & structural integrity for pressing & carries
✅ Reduces injury risk & improves longevity
If you’re serious about Strongman success, stop ignoring the bench press and start using it to build a stronger, more resilient athlete.
💬 Common Objections (and Why They’re Wrong)
It wouldn’t be Strongman if someone didn’t argue against the bench press. So let’s tackle the usual complaints head-on - and explain why they fall apart under scrutiny.
“Bench doesn’t carry over to overhead.” Wrong. The bench press builds the pecs, triceps, delts, and upper back - the same muscles that stabilise and lock out a log press. Strong lockouts don’t just come from overhead practice - they come from stronger pressing musculature overall.
“It hurts my shoulders.” Probably because you're benching like a powerlifter when you’re not one. Excessive arching, overly wide grip, zero scapular control - that’s a recipe for impingement. Rotate your grip, use full range, and don’t be afraid of incline or neutral pressing. It’s not the bench that’s broken. It’s your setup.
“Strongman comps don’t include bench.” Correct - and they don’t include 10x50m sled drags or banded good mornings either. But you still train those, because they build the foundation. The bench is the same. It’s not about direct transfer - it’s about building the raw tools that carry over to everything else.
“You’ll get too tight in the pec minor and it’ll wreck your log press.” Only if you’re ignoring mobility, movement prep, and intelligent loading. Tightness comes from poor recovery and lazy programming, not from a well-rounded upper body strength plan. Full range benching can actually improve shoulder function when paired with the right accessories.
“It’s a waste of recovery resources.” Not if you programme it properly. Rotate overhead and horizontal pressing to avoid overload. Use smart exercise selection. Get strong where it counts - and stop acting like benching twice a month will ruin your yoke walk.
🚀 Build a Bench That Carries Over - Not Just One That Looks Good on Paper
Whether you're prepping for your next Strongman show or just sick of your bench plateauing, my coaching helps you do more than just press heavy - it helps you press with purpose.
✅ Bench-Only Coaching: Specialised cycles to improve lockout, bar speed, and more
✅ Strongman Ebook Program: Full upper body integration that actually builds overhead power
✅ Weak Point Fixes: Diagnostic movement selection tailored to your sticking points
✅ Speed, Stability, and Size: DE waves, ME variations, and hypertrophy work - all mapped to your goals
📩 Apply now at TEAMJOSHHEZZA.com and get a plan built for YOUR bench - not just the powerlifter’s one.
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