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The Best Bench Press Variations to Spice Up Your Lifting Routine

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The Best Bench Press Variations to Spice Up Your Lifting Routine


The bench press in its standard form is fun while it lasts, but repeating the same style of the lift from week to week can be monotonous. It can also stymie your gains, or at least slow down your rate of change.

We all know the standard execution of a proper bench press (if not, check out this step-by-step explainer), and it’s a good exercise. But after a while, you’ll need to mix it up with different loading techniques, rep schemes, and modalities to keep stimulating your muscles and build strength. The bench press variations below are great ways to shake up your typical bench routine.

The Best Bench Press Variations to Spice Up Your Lifting Routine

1. 1.5-Rep Bench Press

For this, you’ll still need a standard barbell bench press setup. Either use a bench press rack or create one by sliding a bench and safety latches to the appropriate places in a squat cage. To perform a 1.5-rep bench press, unrack the weight and lower it to the chest in a controlled motion. Pause for half a second, and then move the barbell up, stopping halfway between a fully lowered position and an arms-extended position (the top of a typical bench press). Hold that halfway position for a second. Next, lower the bar to the chest, pause, and then raise the bar to a full extension. All of that is 1 rep.

Focusing on sets of 3 to 5 reps using this style is ideal. Remember, the time spent under tension for each rep is much longer than standard bench press.
The 1.5-rep bench press works well for chest hypertrophy and strength because the half-rep portions of the lift double the chest stimulation before the triceps fully enter the movement. From a mechanical perspective, it’s the perfect way to really focus the bench press on the chest muscles.

2. Paused Reps

Pausing mid-rep makes a standard bench press much more honest. The how-to is simple: Lower the weight to the chest under control, and then simply freeze for 2 to 3 seconds on the chest. While doing so, be sure to remain tight, and don’t allow your chest to sink in toward the bench while paused.

Pausing removes the stretch reflex that most lifters use to help “sling” the weight up out of the bottom position of the bench press rep. Removing it kills any momentum and makes each lift happen from absolute zero.

For paused reps of any sort, be sure to reduce the weight accordingly. Your 5-rep max with normal weight won’t be your paused 5RM. Reduce the weight by 15 to 20 percent and focus on managing proper technique.

3. Pin Press

The pin press isn’t just a wicked strength builder, it’s also a very smart way to protect your shoulders. That’s especially important if you have a history of shoulder injury (this move is also helpful if you have long arms). In a pin press, the barbell gets blocked by safety latches (pins) before it reaches chest level, so the shoulders are spared from a vulnerable bottom position deep in the hole.

Place a bench in a squat cage and set the safety latches about 3 to 5 inches above the level of your chest. Place the bar on the latches and slide into position under the bar so it’s positioned over your nipple line. Draw the shoulder blades together, grip the bar, and drive it up to full extension. Hold at the top for a 1-second count. Lower the bar back to the pins, and let it settle before commencing the next rep. Pause another second and repeat. Use sets of 3 to 6 reps for increased strength.

4. Cluster Sets

Clusters are a great way to squeeze more work out of your muscles with heavy weight. The science behind this variation is simple. Taking a small break midway through a heavy set allows your energy stores to partially rejuvenate themselves. That gives your muscles just enough juice to squeeze out an extra rep or two.

To do them, load the barbell to your 5-rep max weight. Perform 4 reps before racking the bar. Rest for 15 seconds, take the weight back off the rack, and perform 2 more reps to complete a set. You’ve just performed 6 reps with your 5-rep max. Be sure to rest well between sets—2 minutes at a minimum. Do 4 cluster sets total.

5. Cable Bench Press

Switching to cables in a cable rack instead of a barbell bench press creates a flurry of benefits when it comes to hypertrophy. First, cables force each side of your body to work individually. This creates a very different demand on stability for each shoulder and also makes each pectoral muscle responsible for its own load. Second, the direction of force is different with cables than with a barbell, which can be beneficial. In most cable stations, the pulleys will be set out much wider than a lifter’s shoulder width. That angle aligns better with the actual direction the pectoral muscle fibers travel—the pec’s role is to adduct the upper arm (or pull it inward toward the body). Doing a bench press with cables combines a typical press pattern with a flye pattern because of the constant inward tension you’ll have to apply throughout each rep.

There are few more effective training options for chest hypertrophy than using a pair of cables. Combine this move with lower rest intervals (or create a superset or compound set with another press pattern, like pushups) and you have a surefire recipe for building muscle. Keep reps a bit higher here; sets of 12 to 15 reps will elicit an awesome pump.


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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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