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10 Best Bench Press Variations

Kneeling, with kettlebells, and more variations.

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.

4. Incline Barbell Press

This exercise focuses more on the upper part of your chest.

5. Single-Arm Dumbbell Press

Great to fix some chest strength imbalances.

6. Reverse Grip Bench Press

This will target your clavicular part of the chest (upper part) as well as your triceps.

7. Decline Bench Press

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.

9. Close Grip Press

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.

best bench press variationsSource: Alora Griffiths on Unsplash

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

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