Pressure Builds the Press: Bench Progression Pyramid

Build the Press: Bench Progression Pyramid:

The bench press isn’t just about a big chest or bragging rights — it’s about upper body control, shoulder health, and pressing power that lasts.

Whether you're cueing a mic, setting up equipment, or working long hours on your feet — your shoulders and chest need smart strength.

Here’s how to build it safely, with purpose:

Step 1: Push Up Variations

The Foundation

• Teaches proper pressing mechanics with bodyweight

• Builds core, chest and tricep strength

• Start elevated or banded to help groove the pattern

Real Life / Artist Benefit:

Trains you to push with control — great for floor work, dance transitions, and supporting your own bodyweight.

Step 2: Dumbbell Bench Press

Freedom to Move

• Hands can rotate naturally, reducing joint strain

• Builds balanced strength on both sides of the body;

correcting assymetries in strength

• Easier to find your optimal pressing path

• Can also use cables to challenge stability

Real Life / Artist Benefit:

Mimics the natural motion of pushing gear, sliding crates, or bracing during pushing — especially when one side is working harder than the other.

Step 3: Decline Bench Press

More Power, Less Strain

• Shorter range of motion

• Typically allows for heavier loads

• Reduces front shoulder involvement

Real Life / Artist Benefit:

Builds powerful horizontal pressing strength — great for loading and unloading equipment without overtaxing your shoulders

Step 4: Overhead Press

Stability Test

• Requires solid core engagement and shoulder

mobility

• Reinforces good posture and rib cage positioning

• Carries over to functional strength in all directions

Real Life / Artist Benefit:

Improves endurance and stability for overhead work — from lighting rigs to lifting banners — while teaching you to brace and breathe efficiently.

Step 5: Barbell Bench Press

The Core Lift

• Builds max strength across chest, shoulders, and

triceps

• Demands technique, stability, and full-body tension

• A true test of pressing capacity under load

Real Life / Artist Benefit:

When done properly, it strengthens your ability to press, stabilize, and stay solid under pressure — key for performance and everyday resilience.

Step 6: Incline Bench Press

Mobility & Control Challenge

• Greater shoulder extension demands

• Requires scapular stability and shoulder mobility

• Higher risk-reward: only progress when ready

Real Life / Artist Benefit:

Helps build strength in the “uncomfortable” ranges — overhead reach, dynamic movement, and deep pressing angles. Great for advanced artists needing full-range power.

The bench press isn’t just about chest gains.

It’s about control, mobility, and long-term joint health.

Master the press → Protect your shoulders → Build lasting upper body strength.

Train with purpose.

Perform with power.