This Range of Motion Hack Is the Secret to Unlocking a Bench Press PR

If there's one exercise men turn to for building their chest and arms, it's the bench press. While it's not as flashy as other moves, when done correctly, this compound exercise yields strength gains like no other. But if you've spent years chasing your next PR, you're a shoo-in for overuse injuries and plateaus. 

The recipe for avoiding injury and keeping your shoulders healthy? Step away from the bench (at least temporarily) and implement banded stretches.

Related: The Military-Approved Way to Make Pullups Feel Effortless (and Build More Muscle)

"Banded stretches improve shoulder mobility, thoracic extension, and joint stability, all of which are required for good and powerful bench pressing," says Steven Dick, strength and performance specialist and co-founder of The Fitness Group. "[They] also improve the range of motion (ROM) in the shoulders, allowing lifters to possess a more stable, stronger setup, which ultimately translates into more efficient force production and heavier lifts." 

Why It Works

Unlike static stretching, which involves holding a stretched position for a sustained period of time, dynamic stretches gradually increase your range of motion. While not necessary to up your bench numbers, a greater ROM will activate more muscles, especially in your chest. 

"Bands offer progressive resistance, enabling deeper stretching and greater muscle activation without excessive stress," Dick says. "Greater shoulder and thoracic mobility through banded stretching translates into improved positioning on squats, overhead presses, deadlifts, and Olympic lifts by enabling sound posture and movement mechanics."

While there are a number of stretches out there for bettering your ROM, Dick suggests something like the banded stretch and smash which acts as a combination of compression and mobility drills. 

"Typically paired with a foam roller or lacrosse ball, [individuals] use a resistance band to tension a specific muscle group while doing deep tissue on the adhesions and releasing tight fascia," he says. "It's particularly good at loosening up the chest, triceps, and shoulders, all of which are heavily utilized in the bench press."

How to Do a Banded Stretch and Smash

1. Attach a resistance band near the bottom of a rig. 
2. Lie on left side, left arm extended, holding the free end of the band taut.
3. Position a lacrosse ball between the ground and your body just outside of your armpit. 
4. Shift your weight into the ball. 
5. Hold position for 1 minute on each side. 
6. Repeat for 2 to 3 sets.