A Pressing Matter

One of the most common spots lifters fail on a heavy bench press is in the bottom third of the range of motion. The bar touches down, and then—nothing. Out of fear of getting stapled, some even cut their reps short, stopping just above the chest so they’re sure they can press it back up.

Sound familiar? If so, here are three proven exercises to build strength, stability, and confidence out of the hole.

1. Cambered Bar Bench Press

Also known as the McDonald Bar, this specialty bar has a 2–4” arch in the center, allowing a deeper stretch than a straight barbell. That extra range means more strength through the weak zone.

✅ How to use it:

• Only do this if your shoulders are healthy.

• Use it after your main bench work, not as your primary lift.

• Keep reps at 5+ per set.

• Don’t force the bar all the way down—work within your safe range (even an extra inch makes a difference).

2. 1¼ Dumbbell Press

This sneaky variation increases time under tension exactly where you’re weakest.

✅ How to do it:

• Start with dumbbells at your chest.

• Press them 4–5” up (about a quarter of the way).

• Return to your chest.

• Then press through the full range. That’s one rep.

You can use this on flat, incline, decline, or even overhead presses. Master them all and you’ll build strength across every angle.

3. Bottom-Position Inertia Press

This one’s a classic power-builder. Set a flat bench in the rack and place safety pins so the bar rests about an inch off your chest. Every rep starts from a dead stop—no bounce, no stretch reflex, no cheating.

✅ How to do it:

• Rest the bar on the pins for at least 2 seconds each rep.

• Press explosively from the bottom.

• Expect to use less weight than your usual bench—it’s normal. Stick with it and the carryover will surprise you.

The Bottom Line

If you’re always missing in the hole, the fix isn’t more touch-and-go reps at 90%. It’s smarter programming with movements that attack your weak points directly. Add these three to your rotation, and you’ll start pressing out of the bottom with power—and confidence.