I’ve seen many questions about bench press variation and it seems like everyone has a different way of doing it.
So I wanted to compile a list of the most common variations and find out what they all have in common.
You’ll see I’ve listed bench press variations that include both narrow and narrow grip, with some variations that you’ll have to experiment with before finding the one that works best for you.
But before you start bench pressing with one hand on a barbell, I want to point out that the bench press should never be done with your right hand on the barbell.
That’s not a good way to build muscle and strength.
So instead of a dumbbell, try using a dumb-bell press bar with one end attached to a dumb handle and the other end attached with a hook bar, or a bar that can be used as a shoulder press bar, like the Power Bar.
The dumbbell press can also be used to create tension in the back of the neck, which will help prevent a bad neck or neck injury.
If you do a single-arm variation, use a dumb ring.
You should also avoid using the dumbbells for heavy, eccentric movements like pull-ups and squats.
You want to use them for low-rep, explosive movements like rows, deadlifts, and chin-ups.
To learn more about the different variations, check out my post on bench press training.
To see my bench press video tutorials, check here.