Foam Pressing
I always remember the famous quote from Dave Tate, "I'll press off of anything. Give me a hoagie and I'll press off that thing!" I swear I'm not making that up.
Floor Press w/ Chains
I am huge fan of the floor press and think this variation is about as good as the original.
Fat Bar Chain Press
The chain press is a max effort movement to help develop the lockout power of the bench press.
Fat Bar Over head Press
There is not much to an over head press that has not already been said 100 times.
Double Band Rack Pulls
Take a band (band strength depends on your strength and how much extra tension you want to add to the DL).
Reverse Band 3 Board Press
This lift isn't very popular but I have seen it done by lifters wishing to do something very different and for those that do have shoulder problems.
Reverse Band 5 Board Press
This lift is usually only done by lifters that have a very long wingspan and have a very large ROM.
Good Mornings with Bands
This is an excellent exercise to develop your low back, glutes and hamstrings.
Hip Squat with Bands
This is a special exercise I use to teach the hips to fire while keeping the back arched.
Brockensteins (Band Pull-Outs)
Grab the bar with your bench grip and pull the bar out like you were going to bench.
Body Weight Row (fat man row) w/ Band
For this exercise, perform a traditional body weight row with a band.
Pin Pulls with Double Mini Bands
Using Bands with Pin Pulls is a great way to get extra work out of the glutes.
Low Row with Band
Attach two bands (any size, depending on your strength level), each to one side of the power rack. Run a lat pull bar through the middle of the bands.
Leg Raises with Mini Band (med ball)
Loop a mini band to a power rack or other stable piece of equipment.
Close Grip Chain Lockouts
This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout.
