Something small could be holding you back from getting a bigger bench press...

Your front delts.

The front delts contribute to the bench press quite a lot...there's no argument there. We're not going to try and change that....we're going to EMBRACE it.

What I've got for you is a version of the shoulder press that very specifically targets and strengthens the front delts so that you can eliminate them as a weak link in the bench press exercise.

This is a very simple front-delt-focused pressing exercise that also brings in the lateral delts and triceps to some extent. This allows you to use more weight than a full-range (to overhead position) front delt raise, while the pressing movement itself helps to strengthen them much more appropriately than a raise exercise due to the integration of the triceps.

Bottom line, it can help you get a bigger bench press...specifically improving the bottom position of the exercise.

To do it, all you need is a single dumbbell.

I've got the dumbbell set on a bench, but you can just as easily set it on the floor to start. Grip the dumbbell with both hands on the handle, like you would a baseball bat.

I definitely recommend watching the video of this one to "get" the positioning more accurately (it's less than 2 minutes...I kept it short).

Do a hammer curl type of movement, bringing the dumbbell up.

At the top, rest the dumbbell briefly on your upper chest then release your grip. Set your palms under the top set of plates of the dumbbell. This is the bottom position.

Here's a front view.

Now press the dumbbell directly overhead.

The movement itself is a very simple press. Your arm position is what focuses the loading primarily onto the front delts, all the way up to an overhead position.

I recommend performing this for sets of 8-12 reps...don't do low rep ranges with this one. We're looking to pump the front delts full of blood. Using too heavy of a weight will force you into a push-press situation where you're taking tension off the front delts by using a power type of movement rather than a smooth press.

This is a great "finisher" type of exercise to be done after your normal bench pressing or shoulder pressing. You don't want to fatigue the front delts before the heavier work is done.

Performing 2 or 3 sets of this after your heavier pressing will help strengthen the front delts and eliminate them as a weak link in your benching and overhead pressing.

Watch the short video (2 minutes) of this exercise in action here...highly recommended for proper setup.

Enjoy!