Top 5 Exercises You Can Do with a Bench Press Grip Mat for Better Strength & Stability

Think a bench press grip mat is just for one exercise? Think again. Whether you're training for strength, muscle growth, or injury prevention, a high-traction grip mat like the UPR Bench Bro™ can make a huge difference in your performance. In this post, we’ll dive into five powerful exercises that benefit from the added stability, grip, and support of a quality bench mat—and show you how to scale them for any fitness level.

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Why Use a Bench Press Grip Mat?

Before we dive into the exercises, let’s quickly talk about why a grip mat matters.

Most benches are made with slick vinyl that doesn’t provide much traction. That means your back can slide, your shoulders lose position, and your form breaks down—especially when the weights get heavy.

The UPR Tech Bench Bro™ eliminates that problem. Its high-traction PU surface and Velcro strap system lock the mat in place on any bench, so you can stay locked in during every rep.

Now let’s check out the top five exercises you can supercharge with this tool.

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1. Flat Barbell Bench Press

Why It Benefits from a Grip Mat:

The classic bench press is where the Bench Bro™ shines. A stable back position is everything for proper form, power output, and shoulder safety.

With a grip mat, your upper back stays tight and anchored to the bench. This means less shifting, better bar path control, and more efficient pressing.

Progressions & Variations:

• Beginner: Start with dumbbells to build balanced strength and practice form.

• Intermediate: Use pause reps or tempo work (e.g., 3-second negative) to develop control.

• Advanced: Try heavy singles or use resistance bands/chains for added load variation.

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2. Incline Dumbbell Press

Why It Benefits from a Grip Mat:

Incline pressing puts your body at a new angle—which means more opportunity for slipping. With a grip mat in place, you can maintain tight contact with the bench even as your torso shifts slightly forward.

This is essential for activating the upper chest effectively and protecting the rotator cuff.

Progressions & Variations:

• Beginner: Use light weights to master the angle and avoid flaring elbows.

• Intermediate: Add a slight pause at the bottom to increase time under tension.

• Advanced: Use alternating dumbbell reps or slow eccentrics to challenge stability.

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3. Bulgarian Split Squat (Bench-Supported Version)

Why It Benefits from a Grip Mat:

Most people don’t think to use their grip mat for legs—but if you’re doing Bulgarian split squats with your rear foot on a bench, you need grip. A slippery surface can throw off balance and reduce range of motion.

Throw your Bench Bro™ on the bench, and your foot stays secure—giving you better depth, control, and glute activation.

Progressions & Variations:

• Beginner: Bodyweight only, focusing on depth and form.

• Intermediate: Add dumbbells or a barbell for more resistance.

• Advanced: Try tempo reps (5 seconds down) or elevate your front foot for greater stretch.

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4. Dumbbell Pullover

Why It Benefits from a Grip Mat:

This underrated chest and lat builder requires a strong base—especially as the weight moves overhead and behind you. A slick bench means you risk sliding or losing upper back tension.

The grip mat keeps your body secure, so you can safely extend and contract through a full range of motion.

Progressions & Variations:

• Beginner: Use a single light dumbbell and focus on mobility.

• Intermediate: Increase weight and use a slow, controlled tempo.

• Advanced: Combine with hip bridge to engage the core and glutes.

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5. Seated Overhead Dumbbell Press (Bench-Supported)

Why It Benefits from a Grip Mat:

If you’re pressing overhead while seated against an incline bench, grip becomes crucial. You need your back planted and stable to avoid lumbar overextension and to generate proper pressing force.

A bench grip mat prevents sliding, helping you press more weight with better posture.

Progressions & Variations:

• Beginner: Seated Arnold press with light weights.

• Intermediate: Double-arm DB press with full ROM.

• Advanced: Single-arm DB press to challenge core and balance.

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Bonus Tips for Using a Bench Press Grip Mat

• Always secure the mat using its Velcro straps for a no-slip experience.

• Clean it regularly—especially if you use chalk—to maintain surface grip.

• Use it across flat, incline, and decline benches for multiple exercises.

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Conclusion: Elevate Every Rep With the Right Tools

The UPR Bench Bro™ isn’t just a bench press mat—it’s a performance enhancer. Whether you're pushing iron on a flat bench, hammering incline dumbbells, or stretching out with pullovers, this mat brings stability and focus to every move.

When your setup is secure, your form improves, and your results skyrocket. Don’t just go through the motions—train smarter and safer by upgrading your bench with the right grip mat.

➡️ Grab your UPR Bench Bro™ now and start maximizing every workout:
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