ActiveWorkoutsFive different types of bench press and their unique benefits for strength and sizeWhether you want to build your bench strength or switch up your routine, here’s five variations to add to your trainingWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsFive different types of bench press and their unique benefits for strength and sizeWhether you want to build your bench strength or switch up your routine, here’s five variations to add to your trainingWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Whether you want to build your bench strength or switch up your routine, here’s five variations to add to your training
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Thebench pressis one of the greateststrength training exercisesof all time; it doesn’t matter whether you’re a powerlifter, hybrid athlete, weightlifter, or a casual gym-goer, it’s an exercise that can enhance upper body power like no other. Walk into any gym and you’re guaranteed to see at least one person led underneath the barbell trying to push as much weight as possible.
1. Larsen press
2. Spoto press
3. Swiss bar press
This is a bench press variation you may not have heard of, because it doesn’t use a regularOlympic barbell, but a swiss bar (also known as a football bar). A swiss bar has ends that look like a normal barbell that you can load up withweight plates, but the middle consists of various handles for different neutral grip positions (where your palms face each other). It’s a great bar to use if you suffer from shoulder niggles, as the neutral grip avoids placing vertical pressure on them that the pronated grip of the regular bench does. However, be warned, you don’t need a lot of weight here.
4. Slingshot press
The slingshot press is actually where you perform a regular bench press, but wear a slingshot whilst doing it. ‘What’s a slingshot?’ you ask. It’s a bench press accessory tool (sort of like a resistance band but for your arms) that can, apparently, help you bench 10-15% more weight, whilst relieving the pressure from your shoulders and elbows. It’s therefore a great tool if you’re looking to overload your bench press. However, this is anaccessorytool. It’s not something you should consistently use to build a bigger bench as astudyhas shown that using a slingshot can affect the muscle activity pattern of the flat bench press.
5. Close grip bench
Unlike the regular bench press, the close grip bench press places more emphasis on the triceps and shoulders. Both of these muscles are key for a strong bench press, but it’s our triceps that can often fall behind, therefore this exercise is great for building both. It can also be performed with a barbell, or apair of dumbbellsand if you don’t have aweight bench, you can do it on the floor.
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