The Bench Press Variations are undoubtedly one of the most popular exercises in the gym, often hailed as a staple for building upper body strength. Yet, despite its prominence, it’s also a common culprit behind workout plateaus. Many people experience rapid progress when they first learn the technique, but it’s not unusual to see that progress stall abruptly, leaving both casual gym-goers and seasoned powerlifters feeling stuck.
When increasing the frequency or weight of your bench press no longer seems to push past these plateaus. It’s time to explore other strategies. One effective approach is to integrate bench press variations specifically designed to target and address your weak points. By diversifying your routine with these variations, you can tackle different aspects of your bench press performance and reignite your progress. These targeted exercises may provide the breakthrough needed to advance your strength and performance, offering a fresh perspective for you and your fellow gym enthusiasts.
Table of Contents:
- Close-Grip Bench Press
- Wide-Grip Bench Press
- Tempo Bench Press
- Incline Bench Press
- Spoto Press
- Swiss Bar Bench Press
- Dumbbell Bench Press
- Floor Press
- How to Bench Press
- Why Train Bench Press Variations
- How to Train Bench Press Variations
- FAQs
- Overview
- References
Close-Grip Bench Press
Why Do It: A close-grip bench press is a thinking man’s variation. Having hands closer together increases the distance covered in the bar at each repetition. It does a bit more than increase the amount of distance the bar needs to travel, which is a demand on your muscles; it also is directed toward stability and control. By increasing the ROM, the close-grip bench press places you in a position where you are forced to maintain form and stability throughout the lift. This could be one of the reasons it produces better overall muscle engagement and correct technique at less overall weight, making this exercise superb for increasing strength and really cleaning up bench press form.
Exercise Tip: Set your hands a few finger widths narrower than your usual bench press grip. Keep in mind that you don’t want to go too narrow with your grip. Doing so could affect the angle at which your forearms move downward with the weight. Aim for a grip that feels somewhat narrow but still allows your elbows to track smoothly down the sides of your torso during the exercise.
Sets and Reps: Do three sets of six to eight reps. This rep range can help a lot in striking a balance between strength and muscular endurance and, therefore, assist in building up power and defining muscles.
Wide-Grip Bench Press
Why Do It: Where the close-grip bench press increases your range of motion, this wide-grip bench press does the opposite: It cuts it down. This adjustment puts your muscles in a worse position and requires less weight than you’d use with a standard bench press. Because your upper back will have to work harder to keep the bar on track, every rep will become a grind—a route to better muscle engagement.
Exercise Tip: For a wide-grip bench press, your hands should be a few finger-widths wider than the regular grip. This width reduces the Range of Motion, but not to a degree that it would affect the unracking of the bar. Reach out for something that is going to make the exercise more difficult yet not put you into a situation that makes it hard to lift and lower the bar safely.
Sets and Reps: Do three sets of six to twelve reps. This range gives you an effective middle ground between strength building and muscle endurance for a complete workout of your chest and its supporting muscles.
Tempo Bench Press
Why Do It: Bench press tempo variations are useful for increasing control of the bar. Additionally, they engage your torso and legs more effectively. If someone has problems with leg drive or maintaining a strong arch, tempo alterations can be helpful. By spending more time in each part of the lift, you train the muscles more thoroughly and, consequently, guide proper performance.
Exercise Tip: Begin with a tempo of 3-1-1-1. Lower the bar in three seconds, hold for one second, press it up in one second, then rest for one second before the start of the next rep. This will help you get comfortable at the new speed.
Sets and Reps: Do three sets of six reps. This setup not only balances building strength with maintaining control but also helps you push through plateaus. Additionally, it aids in refining your technique.
Incline Bench Press
Why Do It: This exercise tests your ability to stabilize and control the path of the bar. In contrast to a standard bench press, this lift shifts you at an angle to the path of your lift. Because of this, you’ll work harder to maintain stability and control as you push up a bar.
Exercise Tip: Always start at a lower incline and then progress gradually. As you become more comfortable, increase the incline. This way, you can build stability without being overwhelmed by the challenge in front of you.
Sets and Reps: Do three sets of eight to twelve reps. This range enables one to build up some real strength and stability and, therefore, makes this type of bench press variation an effective way to improve one’s bench press in general.
Spoto Press
Why Do It: The Spoto Press is essentially a deviation from the standard flat bench press. You pause the bar around an inch above your chest. This variation, once named after the man himself, Eric Spoto, can help you master bar control and body tension, things that might be lost as you try to pause the bar on your chest.
Exercise Tip: Always keep the form on the Spoto Press the same as you usually do on your standard bench press; just don’t forget about that pause.
Sets and Reps: Three sets of 5–8. This rep range builds control, with a nice touch of added strength—everybody wins on the bench press.
Swiss Bar Bench Press
Why Do It: The Swiss bar provides a distinct advantage of all the variable grip widths and hand positions, especially lately with the neutral-grip barbell press. This allows the lifter to move away from this excessive reliance on skeletal stability, extreme arcing of the back or pinning of the shoulder blades. This will enhance your mobility toward the primary and stabilizing muscles and help safeguard your shoulders from strains.
Exercise Tip: Begin by selecting a grip width that best complements the structure of your body. For a good starting point, take a hand position about midway between a narrow grip and a standard bench press grip.
Sets and Reps: Do three sets of six to ten reps. This rep range will build strength while keeping your shoulders safe and your muscles working through a full range of motion.
Dumbbell Bench Press
Why Do It: Not everyone has access to a barbell, nor does everyone prefer using one. For those who like training with dumbbells, the dumbbell bench press is an excellent exercise for building chest strength and muscle. There are several advantages to using individual dumbbells:
1. They engage your stabilizer muscles by requiring each side to handle the load independently.
2. They help balance strength between sides, allowing the weaker side to catch up with the stronger one.
Exercise Tip: Be careful when setting up or finishing the dumbbell bench press—especially if you’re using heavy weights. First, sit down and ask a partner to hand you the dumbbells one at a time. Lie back on the bench, using one knee at a time to help lift the dumbbells to your chest. Then finish by using your momentum to swing back up and rest the dumbbells on your knees.
Sets and Reps: Three sets should be performed with eight to twelve reps in each.
Floor Press
Why Do It: The floor press sees you lie on the floor, ideally with a yoga mat underneath you, and press a barbell, dumbbells, or kettlebells. Because you’re not using a bench, the range of motion is limited by the floor and shifts the focus more on the top part of the movement. This exercise is especially useful for strength athletes—like powerlifters and strongmen—as it will help to build triceps strength and top-end power for the regular bench press and other pressing movements.
Exercise Tip: Always make sure that you have a spotter to assist in loading and unloading the barbell. This variation from the floor, in comparison with a bench press that has fixed pegs, needs a little more care when setting up the weight. Be sure to secure the barbell before you lift. You would not want any accidents to occur with heavy weights falling off the rack.
Sets and Reps: Do five sets of three to five reps.
How to Bench Press
Any of the above eight variations is founded on a great basis of bench press knowledge. Here is how to perform the standard bench press. While the tips below may not apply perfectly to the variations, they will give you a general idea of how to set up.
How to Bench Press, Step by Step
- Set-up: Lie on a workout bench and position yourself so that your eyes are directly under the barbell.
- Position: Plant both feet firmly on the floor and slightly arch your lower back; your upper back should be pressed against the bench. Your head, shoulder blades, and buttocks must all make contact with the bench.
- Grip: Keep your arms extended, then take a close grip with both hands on the barbell. Though there could be some individual differences in one’s personal grip, start with your ring fingers on the smooth knurling ring of the barbell.
- Engage Legs: Slightly turn your feet to engage the legs, and after that, unrack the barbell and support it right above the chest.
- Lowering the Bar: Lower the barbell just below your nipples, keeping your elbows pointed out at about a 45-degree angle.
- Press: Pause for a brief moment before driving the bar back up explosively.
Why Train Bench Press Variations
The bench press is infamous for causing frustrating plateaus in athletes. Simply increasing the frequency or volume of standard bench presses often stops being effective. Incorporating variations that target specific weak points can help break through these barriers. These variations allow you to work on particular aspects of the lift, such as triceps strength or the top end of the movement. These areas are often the sticking points.
Without incorporating these different exercises, you risk overuse injuries. You might also hit a rut that can halt or even reverse your progress. By varying your routine, you can keep your workouts fresh and reduce the risk of injury. This approach helps you continue making gains. Variations not only help to overcome plateaus but also ensure well-rounded strength development. They keep you motivated and progressing toward your fitness goals.
How to Train Bench Press Variations
Training bench press variations can be done alongside or instead of the standard bench press. Some athletes prefer to always include at least one day of standard bench pressing in their training. This allows them to add one or two bench press variations on alternate days.
Other athletes feel they have mastered the standard bench press enough to skip it entirely until they approach competition. They replace all their standard bench pressing with variations.
These choices depend greatly on skill and experience. Therefore, each athlete needs to find what works best for their individual training and goals.
FAQs for Bench Press Variations
Why should I include bench press variations in my routine?
Including bench press variations helps target different muscle groups, improves strength, and breaks through plateaus. Variations can also address specific weaknesses and prevent overuse injuries.
How often should I incorporate bench press variations?
This depends on your goals and experience level. Generally, you can include variations 1-2 times per week, in addition to your standard bench press workouts.
What are some common bench press variations?
Common variations include the close-grip bench press, wide-grip bench press, tempo bench press, incline bench press, Spoto press, Swiss bar bench press, dumbbell bench press, and floor press.
How do I choose the right bench press variation for me?
Consider your specific goals and weaknesses. For example, if you need to build triceps strength, try the close-grip bench press. If you want to improve control, a tempo bench press might be beneficial.
Can I replace the standard bench press with variations entirely?
Some athletes do replace the standard bench press with variations, especially if they have mastered the basic movement. However, others prefer to keep the standard bench press in their routine while adding variations to address specific areas.
How do I avoid injury while performing bench press variations?
Always use proper form and technique. Start with lighter weights to ensure you can handle the variation safely. Having a spotter or using safety racks can also help prevent injuries.
What rep ranges should I use for bench press variations?
Rep ranges can vary based on your goals. For strength, aim for 3-5 sets of 3-5 reps. In contrast, for hypertrophy (muscle growth), 3-4 sets of 6-12 reps are ideal. Additionally, adjust as needed for your specific variation and goals.
How can tempo bench press variations help my training?
Tempo bench press variations increase control and engage your muscles more effectively. By adjusting the tempo, you can improve muscle activation, stability, and overall performance.
Are dumbbell bench press variations as effective as barbell variations?
Absolutely, dumbbell bench press variations can be very effective. In addition to their effectiveness, they offer the added benefit of working stabilizer muscles. Furthermore, they can help address imbalances between the left and right sides of your body.
What is the best way to progress with bench press variations?
Gradually increase the weight, sets, or reps over time. Ensure you maintain proper form and technique as you progress. Incorporating periodization, where you change your routine every few weeks, can also be beneficial.
Overview
The bench press is a double-edged sword. It’s one of the most popular and loved gym lifts. However, it can be incredibly frustrating for those stuck at plateaus.
Moving past the mindset that the only way to improve is by adding more volume takes time. However, thinking critically about why a plateau is occurring can be the next level of your progress. This approach requires patience and a new perspective.
First, assess your own bench press routine. Then, look at where you’re hitting sticking points. Consider if these variations might help. They could be the key to breaking through and making gains again. Therefore, take your time and experiment with different techniques. Ultimately, this could lead to better results and renewed motivation.
More articles for Bench Press:
- The Surprising Bench Press “Cheat Code” That Works
- The Five Must-Do Exercises for A Bigger Bench Press
- The Incline Bench Press Workouts for Upper-Body Size and Strength
- Close-Grip Bench Press for Supercharged Triceps and Upper Body Strength
- Dumbbell Bench Press Exercises for a Powerful and Well-Developed Chest
References;
- Rippetoe, Mark. “Starting Strength: Basic Barbell Training.”** This book provides a detailed guide on the fundamental techniques of the bench press, helping beginners and experienced lifters refine their form and overcome common issues.
- Simmons, Louie. “Westside Barbell Bench Press Manual.”** A comprehensive resource from a leading strength coach, offering advanced strategies and variations to improve bench press performance and break through plateaus.
- Cressey, Eric. “The Truth About the Bench Press.”** An article that explores common bench press mistakes and effective variations, providing practical advice for lifters of all levels to enhance their training.
- Pavel Tsatsouline. “Power to the People!: Russian Strength Training Secrets for Every American.”** This book includes insights into building strength and incorporating different variations into your routine to avoid plateaus and ensure continuous progress.
- Bell, Mark. “The Big Bench: A Guide to Improving Your Bench Press.”** A resource that focuses on techniques, programming, and variations to help lifters increase their bench press numbers and address weak points effectively.
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