Being strong in every position is a major key when you're on the mat. 

And while there's a big emphasis placed on technique, there's something to be said about just being physically stronger. We tapped into the expertise of some wrestling strength geniuses to get their insight on how to build sustainable strength. 

Today, we are going to start with the finer points of building a strong upper body.

1. Dustin Myers: The Classic Bench Press

Grab the bar with your hands just slightly wider than shoulder-width apart. Keep your lats engaged by squeezing the bar as hard as possible with your pinky fingers. Lower the bar in a slight curve down to your breast bone, then back up to the starting position.

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2. Zach Even-Esh: Floor Press

Floor press is a great alternative to regular bench press.

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3. Dane Miller: Incline Bench With Fat Bar

Increase your overhead strength with incline bench and use the fat bar to simultaneously work your grip.

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