Bench press variation charts: What you need to know

The power rack and bench press are two of the most important exercises to be aware of, and one that we’ll explore today.

But for those who struggle with shoulder mobility, the bench press is a great option. 

The bench press variation chart shows you how different variations of the bench are different, which makes them ideal for anyone looking to improve their shoulder mobility. 

For example, the standard bench press can be performed in either a neutral or neutral position, and the bench should be loaded with at least 100 pounds on each hand. 

Here’s how to do the benchpress variation: The first thing you should do is to find a bench that is close to your bodyweight, and stand at the top.

Place your feet on the bench, your hands shoulder width apart, your feet shoulder-width apart, and your chest is parallel to the floor. 

Get the bar as close to the top of your head as possible. 

Next, grab the bar with both hands and pull your shoulder blades into the bar.

Your shoulders should be parallel to your feet.

Now, as you move the bar forward, try to bring your shoulder blade toward your head, not toward your toes. 

If your shoulder gets too far forward, you’ll likely hurt your shoulder.

So if you can’t find a good bench, use your fingers to move the weight up. 

Try to keep your head down and your shoulders back.

You should feel a lot of tension and a little movement. 

Finally, if you don’t feel any tension or movement, then it’s time to do a full squat. 

With a full, neutral, and neutral bench press at the bottom, you should have some movement on the way to the bottom of the squat.

So let’s start with a full bench press. 

First, you’re going to do this one in a neutral position.

So place your feet, and you’re on the floor with your legs parallel to each other.

Now take your weight on the bar, and place it at the same height as your head. 

Keep your chest level and your head slightly down, as if you were holding a barbell. 

Now lift your body to the side, and press your arms forward, shoulder-height, towards your chest. 

As you do this, push your hips back towards your shoulders, as though you were pulling a bar. 

This will push your shoulder muscles forward. 

You can now take a big step forward and lower the barbell to the ground, bringing your body back down to the bench. 

Make sure you maintain the same weight on each shoulder. 

 Now, this is the power rack. 

Instead of using a bar, you can now just hold a kettlebell with the back of your hands and the top off of the bar resting on the kettlebell.

Start by standing with your feet hip-width-extended. 

At the top, you will have the kettlebbell.

Stand with your hands hip-wide-extending, and take the kettle bell off the ground. 

Use your palms to press the kettle from the bottom up, keeping your body straight as you do so. 

Keeping the bar level with your chest, and moving your arms towards your sides, push the kettle up, up, and back down until your chest hits the floor again. 

Once you reach the top and are ready to start squatting, do this variation. 

Step 1: Sit up with a kettlebowl resting on your shoulder, feet shoulder width, palms up, knees bent. 

Take your hands off the floor, and bend your knees slightly, hips straight. 

Your hips should be pointing forward.

Your feet should be touching the floor at the beginning of each step. 

Step 2: Place your hands on the backside of the kettle bowl. 

Lean your knees back slightly and bring your hips towards your knees, hips pointing straight forward.

You’re going be starting to move your hips and lower your knees. 

Slowly lower your hips until you reach your knees and hips, at which point you can turn your hips, and start squatbing. 

Do a couple reps here, and then repeat steps 1 and 2. 

While you’re squatting on the power bench, make sure you keep your back straight, hips back, and knees straight.

Step 3: Keep a kettlebar on the other side of the table. 

Start on the bottom part of the power station, and move up until you’re at the second floor.

Then lower the kettlebar, and repeat steps 2 and 3. 

When you’re done, you have a bench with a good base for bench pressing. 

What to look for in the bench variation chart What variations of a bench are best for your shoulder mobility? 

You’ll find the following variation charts in the Power Rack and Bench Press Vari