Boost Your Bench Press With 5 Essential Functional Range Conditioning Exercises
A better bench press depends on mobility, stability and strength together, not just heavier loads. Functional Range Conditioning provides all three.
1. Shoulder CARs
Stand or sit tall, arm out, fist clenched. Slowly rotate the shoulder through the biggest circle you can: forward, up, behind, down. 10 rotations, reverse, then the other side.
2. Thoracic spine work
Upper-back mobility affects your arch. Lie on your back with knees bent, lift into a bridge, hold a few seconds, lower slowly. Repeat for several reps.
3. Scapular push-ups
In a plank with straight arms, lower your chest by pulling your shoulder blades together, then push away by spreading them. Several reps.
4. 90/90 hip transfers
Lower-body and core stability matter for pressing. Sit in a 90/90 position and switch smoothly to the other side, using your hands for balance at first.
5. Wrist CARs
Arm out, elbow straight, fist clenched. Rotate the wrist 10 times each way, then the other hand.
Build these in for mobility, stability, strength and long-term joint health. Happy lifting! About FRC.
