Powerlifter and Commonwealth Bench Championships gold medal winner Dan Magee explains how to bench double your bodyweight ...

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Press a pair of dumbbells into the air ... Repeat. Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Drive your feet into the floor to contract ...

making it a great movement for bursting through bench press plateaus. Start by grabbing a barbell or pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground.

And if you’re already performing chest press with dumbbells, you’re more than ready to get under the bar. There are lot of ways to bench. In powerlifting, they use arched backs and flat feet.