If you want to build a bigger chest, chances are you will do the bench press. But there are many variations to choose from. Here are the best bench press variations.
This list was shared by the Buff Dudes.
The Buff Dudes is a YouTube channel with over 2.5 million subscribers. Despite the name of the channel, brothers Hudson and Brandon White are not your stereotypical bro-gym. They deliver clear information with a good background story while poking fun at how buffed they are.
Brandon Myles White, one of the Buff Dudes, ranked the best bench press variations in his opinion. Check it out.
Best Bench Press Variations
1. Flat Barbell Bench Press
Considered to be the best for the chest.
2. Floor Press
Slow down the barbell in a slow and controlled manner until your elbows touch the ground. Then press up the barbell in an explosive movement.
3. Dumbbell Flat Press
This exercise has less stability when compared to the barbell bench press, so you will be utilising more muscles to do this exercise.
This exercise focuses more on the upper part of your chest.
5. Single-Arm Dumbbell Press
Great to fix some chest strength imbalances.
This will target your clavicular part of the chest (upper part) as well as your triceps.
This exercise hits your lower chest and typically people can load up more weight in this exercise compared to the incline and flat bench press.
8. Kneeling Landmine Press
Use a close grip to target your upper chest and anterior deltoids. By using the kneeling variation of this exercise, you must also brace your core to help support your spine during the movement.
Slightly narrower than shoulder-width, the close grip press is one of the best bench press variations that also puts a lot of tension on your triceps.
Just don’t use a too narrow grip otherwise your wrists will suffer.
10. Kettlebell Stability Press
Utilise bands to tie on the kettlebells on the barbell or the horns to anchor on the barbell. This variation will cause a lot of instability as you press the barbell up which will make you work on your chest and also on your stabiliser muscles.
Read More: The Fastest Way to Improve Your Bench Press