Bench press – variations and execution options

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-12-10

1. With Partial Lowering

Watch the video. This is usually performed on a board 5-15 cm high. The board is placed on the chest, resulting in a shortened range of motion. The weights used are slightly heavier than in a regular bench press (about 90% - 105% of the maximum). This is implemented if the athlete has a good lift-off from the chest but a weak finish. Additionally, heavy weights help the athlete prepare psychologically.

2. Press with Chains

Watch the video. This is performed like a regular barbell bench press, but chains are added to the sleeve. As the barbell moves down, the chains lie on the floor, making the weight feel lighter. As you press up, the barbell becomes correspondingly heavier. This technique is also used for the finish. Usually, the weight difference is about 10 kg – 20 kg.

3. Negative Press

Watch the video. The essence of this exercise is to lower the barbell as slowly as possible. Heavier weights are used than the maximum (100% - 120%). The weight should be selected so that the athlete can stop the bar at any point for at least half a second. Assistants then return the barbell to the racks. As is known, during eccentric work, muscles can exert greater force than during concentric movements. Therefore, this bench press can increase muscle strength and mentally prepare the athlete for new weights.

4. Holding the Barbell

Watch the video. This is not actually a bench press since there is no movement involved. The essence lies in the athlete holding a weight that is much heavier than their record (110% - 140%) with their arms straight. This hold typically lasts 10 – 20 seconds. This exercise partially strengthens the ligaments and again mentally prepares the athlete for new records.

5. With a Pause at the Bottom

Watch the video. This involves a pause on the chest that exceeds what is required by competition rules, usually lasting 3 – 5 seconds. The weights used are somewhat lighter (10% - 20% less) than in a regular bench press. This exercise heavily loads the chest muscles and helps the athlete develop a more powerful lift-off from the chest. It is primarily used to improve the lift-off.

6. With Legs Elevated

Watch the video. In this variant, the legs are not placed on the floor but are held up, without any arch in the back. This setup disengages the muscles of the legs and back, thus complicating the work of the arms and the upper shoulder girdle. The weights used are generally 10% - 20% lighter than in the classic version.

7. With Incomplete Pressing

Watch the video. This exercise targets training the initial phase of the movement—the lift-off from the chest. The idea is to push the barbell powerfully and quickly to the midpoint of the range and, without fully extending the arms, lower it back to the chest. This heavily loads the chest muscles as they do not have a chance to rest. The weights average 80% - 95% of the maximum.

8. With a P-Shape Bar

This is quite an exotic exercise. The bar has a P-shaped cutout in the middle, allowing it to be lowered below chest level, usually by 5 cm – 10 cm. As you might guess, this exercise significantly stretches and loads the chest muscles and is used to enhance the initial phase of the press—the lift from the chest.

9. Reverse Grip

Watch the video. The barbell is held with a reverse grip. As a result, the triceps and deltoid muscles engage differently. This exercise is quite risky, as holding the bar in this way in the wrists is much more challenging. It is performed with lighter weights (70% - 85% of the maximum) and for multiple repetitions (6 – 10 repetitions).

10. With Bands

Watch the video. The principle is the same as with chains, but instead of chains, bands are used, which are passed under the bench and attached to the barbell. Thus, as you press, they stretch, increasing the weight of the barbell. The amount of bands and the tension strength can vary the weight change amplitude by several dozen kilograms.