Bench Press for Golf: Build Strength & Club Head Speed

Key Points

• Why It Matters:
  Upper body strength is directly linked to improved club head speed and golf performance, backed by research and hands-on experience with golfers.

• Exercise Focus:
  The bench press is a cornerstone upper body movement used to develop strength and power. It can be adjusted for different fitness levels.

   

• Form Breakdown:

  • • Feet firmly on the ground

    • Bar aligned with mid-chest (not too far back toward the head)

    • Grip: about one thumb-width outside the bar markings

    • Movement: slow and controlled down, fast and explosive up

    • Elbows stay close to the body

• Programming Tips:

  • • Start with 3 sets of 10 reps

    • Week 2: 3 sets of 8

    • Week 3: 3 sets of 6

    • Apply progressive overload by increasing weight weekly to continue building strength