Are you frustrated with your bench press? Do you consistently get stuck about 3 inches off of your chest every time and can't figure out why? Or maybe you get this close to lockout, but you just can't complete the rep. These bench press variations can help you fix either of those issues.
Bench press variations are a great way to break through plateaus and target your weakest points when it comes to pressing. Consequently, these variations are generally for advanced lifters—beginners should start with muscle-building chest standards. But you don't need to be an expert—any casual lifter definitely build chest and tricep size with these unique movements. Plus, these bench variations are just plain fun and are a great way to mix up your program.
Please note: These are advanced lifts. We strongly recommend that you perform them with at least one reliable spotter (or 2–3 spotters, depending on how much weight you'll be moving!), as well as a personal trainer who is familiar with these moves and who can help train you on the proper form. (Not to worry—we'll explain all the details.)
Enjoy these six bench variations—you can thank us later for the gains you never thought possible.