Parallel Grip Biangular Chest Press with Band
This is one way to take a great machine and make it better.
Single-Arm Med Ball Pushup
Start in a pushup position with one hand on a med ball and one hand on the ground
Standing Cable Chest Fly
Here is another great pec movement for those trying to avoid or come back from pec tears.
Pure Cable Flyes on Incline
Since I’ve torn or injured my pecs more times than I’ve seen Paris Hilton on TV
Low Cable Cross Overs
Let’s get this straight right away. This is a movement that you are only allowed to do when no one is around.
Incline Cable Press
This is a different movement that many have not used before. It does require a little set up but is a welcome variation.
Incline Cable Flies
This is a great movement for avoiding pec tears if you are training for maximum bench press strength.
Bent Over Cable Press
I will admit it. This is one movement I discovered just screwing around in the gym.
Incline Barbell Press
The incline press is a fairly standard lift, so I don’t think that there is too much that needs to be said about this lift.
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.
Close Grip Chain Lockouts
This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout.
Cambered Bar Bench Press
The cambered bar bench press is one of the best ways to increase the strength off of your chest.
Board Presses Without Partner
Many times it is hard to find someone to train with and this can be especially difficult when you need a spot or someone to hold the boards when performing a board press.
Board Press with Bench Shirt
I do understanding most readers don’t bench press with a shirt and more than likely never will.
5 Board Press
The 5 Board Press, along with the 4 Board Press, is one of of the best ways to increase lockout strength for your bench press.
5 Board Floor Press
The 5 Board Floor Press is performed just like a regular 5 Board Press except that you are lying on the floor.
4 Board Floor Press
The 4 Board Floor Press is performed just like a regular 4 Board Press except that you are lying on the floor.
3 Board Press
The 3 Board Press is also a great way to control the range of motion if you are dealing with shoulder and pec injuries.
1 Board Press
The 1 Board Press has become a favorite of lifters, from raw to equipped lifters. To perform this exercise, all you need is a one board (a 2×6 works perfectly) and a regular bench.
Reverse Band Incline Press
This isn’t a common exercise but it great variation to throw in as well as a great way to do inclines if you 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.
Fat Bar - Reverse Band Press
This movement is performed by attaching a band around the top of your power rack.
Bench Pressing w/ Bands Around Wrists
If you have no idea what we mean when we tell you to pull the bar apart when you bench then this is the movement for you.
Bench Press More Weight Instantly!
How many people do you see in the gym trying to make an exercise more difficult, believing the more difficult it is, the more effective the exercise will be?
Dynamic Chest Training: What’s Your Upper Body Vertical?
At some point in their training careers, most people reading this have probably been asked, “What’s your bench,” as if the bench is the one and only indicator of strength.
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