Pressing Forward 8 Bench Press Variations to Elevate Your Chest Day

Pressing forward: 8 bench press variations to elevate your chest day

Alright, fitness beasts and gym warriors! Let’s talk about spicing up your chest day with some bench press variations that will not only break the monotony but also shock your muscles into new growth and strength gains. Here are eight bench press variations that you can incorporate into your workout routine. Get ready to push your limits!

#1 Close-Grip Bench Press

This variation is a tricep treasure trove. By bringing your grip in closer than your standard bench press width, you’re going to target those triceps like never before, while still engaging your chest and shoulders. It’s a fantastic way to build arm strength and add some serious definition.

#2 Wide-Grip Bench Press

Flip the script and go wide! A wider grip will decrease the range of motion but don’t be fooled; it increases the work your chest muscles have to do. This variation is excellent for building that chest width and getting a good stretch in the pecs.

#3 Tempo Bench Press

Slow it down, champ! Playing with the tempo can help improve your control and muscle engagement. Try a three-second descent, a pause at the bottom, and then a powerful push back up. This will teach you patience and control, and your muscles will thank you for the extra time under tension.

#4 Incline Bench Press

Let’s take things up a notch—literally. The incline bench press shifts the focus to the upper chest and shoulders, giving you that coveted clavicle coverage. It’s a must-do for a well-rounded chest.

#5 Spoto Press

Named after the powerlifting legend Eric Spoto, this variation involves stopping the bar an inch above your chest before pressing it back up. It’s a killer for building explosive power and improving your sticking point.

#6 Swiss Bar Bench Press

If you’ve got access to a Swiss bar, you’re in for a treat. The neutral grip takes the strain off your shoulders and places more emphasis on the triceps. It’s also a great way to mix things up if you’re dealing with any shoulder niggles.

#7 Dumbbell Bench Press

Dumbbells allow for a greater range of motion and require more stability, which means your chest, triceps, and shoulders are going to work overtime. Plus, they’re perfect for addressing any strength imbalances between your left and right sides.

#8 Floor Press

Last but not least, the floor press. This partial range of motion exercise is excellent for tricep strength and power. Since your elbows hit the floor and stop the movement, you’re forced to press with pure tricep and chest strength – no leg drive here!

Incorporating these variations into your routine will not only keep things fresh but also challenge your muscles in new ways, leading to better overall chest development and strength. Remember, variety is the key to continuous improvement, so don’t be afraid to switch things up and try new things. Now, go hit the bench and press your way to greatness!

And there you have it, folks – eight bench press variations to keep your workouts exciting and effective. Whether you’re a seasoned lifter or just starting, these variations can help you build a stronger, more muscular chest. So, what are you waiting for? It’s time to bench like a beast!

Disclaimer: Always ensure proper form and safety when performing exercises. If you’re new to these movements, consider seeking guidance from a fitness professional. Happy lifting! ️‍♂️

Brian Gallagher

Brian Gallagher is an english born online fitness and nutritrion coach who's mission is to help people get lean, healthy and sexy. Brian is also specializing in eating disorders, REDs, athlete health and performance. He hates beer, Tik-Tok, and lame excuses. He is regularly asked to work directly with high performing and professional athletes that have developed a dysfunctional relationship with food that is impacting their performance, health and career.

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