But keep this in mind it wasn't the first time I had worked out. Before this, all my upper pushing work consisted of push up and dip variations. When it comes to calisthenics and gymnastics, I have barely entered the intermediate level relative to some of those monster gymnasts out there, who knows what they can do.
What I am trying to say is there it is possible to climb through the open window into the house of great pressing strength. If you want a big bench, benching is important, but here are a few reasons why I think you should add high volume calisthenics into your program:
- Most pressing exercises can be done anywhere, so when traveling or can't get to the gym, you can still work on your pressing strength
- It will build up your work capacity so you can train harder, for longer.
- If done smartly, it won't impede your recovery.
- If you pick your exercises correctly, it will make you hella strong.
Here are a bunch of exercises that you can use to increase your bench:
Beginner exercises
- Push ups and it's variations
- Tricep dips
- Straight bar dips
- Handstand holds against a wall
- Planche leans
- Plyometric push ups
- Planche variation holds
- Planche variation push ups
- Freestanding handstand holds
- Handstand push ups, freestanding and against a wall
- Handstand push ups with a close grip
- Handstand push ups with one hand elevated
- Full ROM handstand push ups
- Tricep blasters
- Ring dips
- One arm handstand holds against wall
- Weighted dips
Hope this helps
Enjoy the gains
Alex
