Supercharge your chest muscles with these bench press variations
What's the story
Are you bored of the regular bench press? Try different versions of it to make your exercise routine more interesting. While the regular bench press is effective, sticking to the same style for weeks can get dull and mundane. Try these variations that will help you mix things up and keep your routine fresh. Embrace the thrill of trying something new!
Reverse
Reverse grip bench press
Lie down on a flat bench press station. Grasp the bar with an underhand grip, hands slightly closer than shoulder-width. Lower the bar in a smooth and controlled motion, stopping just before it touches your chest. Push the bar straight up, avoiding the urge to flare your elbows out. Try this technique in incline and decline bench press variations too.
Pause
Paused bench press
Set up a bench press station. Lower the weight with control, bringing it to your chest. Pause for two to three seconds on the chest. Remain tight and prevent your chest from sinking into the bench during the pause. Maintain proper form and tension throughout. Lift the weight back up to the starting position. Do three sets of 12 reps.
Close grip
Close grip bench press
Assume standard bench press position, back pressed on the bench, feet flat on the floor. Grasp the barbell with a slightly inward grip, aligned with your shoulders. Slowly lower the barbell towards the base of your chest. Maintain hand position on the bar. Drive the barbell back to the starting position, fully extending your arms. Do three sets of 12 reps.
Glute bridge
Glute bridge dumbbell bench press
Only rest your head and shoulder blades on the bench, and your feet flat on the ground beneath your knees. Hold dumbbells in both hands and keep arms extended towards the ceiling. Contract your core and glutes while bringing dumbbells to your chest. Push dumbbells back to a locked-out position. Make sure to maintain proper form. Perform three sets of 12 reps.
Alternate
Alternating dumbbell bench press
Lie flat on a bench with feet pressed on the ground. Hold dumbbells with bent elbows, perpendicular to your body. Keep one hand beside the chest as you lift the other towards the ceiling. Fully straighten the lifted arm, then lower back to the starting position. Repeat the steps for the other side, alternating between arms. Perform three sets of 10 reps each.