Posted July 27, 2018 10:21:04The bench press has become a huge strength and conditioning tool, and it’s becoming increasingly common for athletes to take a wider variety of variations to maximize the benefits of the bench press.
A study from the National Strength and Conditioning Association (NSCA) found that, overall, the average person’s squat jumped 2.6 inches during the 10 years before the study began, up from an average of 1.9 inches per year between 1995 and 2015.
This jump was even more dramatic for those who had a strong barbell bench press: the average height of the barbell squat jump jumped a whopping 4 inches.
While these gains in squat height can be attributed to the bench and barbell, they also point to the importance of incorporating a wide variety of bench variations into your routine.
To better understand how the bench differs from the squat, we’ve compiled the top 10 bench press exercises from our database and compiled the most common variations to get an idea of how the squat and bench are performed.
This article will focus on bench press variation 1.2, as it is the most frequently used.
Here are the top ten bench press variations from the NSCA’s Bench Press Variation Database, as well as some useful exercises that will help you maximize your bench press performance.
Here’s the top bench press exercise from the database:This exercise works the latissimus dorsi and latissima dorsi muscle groups in the back.
It’s a powerful and versatile exercise that works all three musculature groups at once.
The front of the body is held on the bar, with the knees bent and shoulders straight.
The barbell should be resting against your back, so that the bar can be placed evenly across your body and in front of your shoulders.
You can also perform this exercise with a dumbbell in the middle of the floor.
You should use an upright, non-dominant position with the bar in front, and a bench that’s a little wider than your hips.
To perform this variation, stand with the elbows bent and palms facing toward the floor, your knees bent at 90 degrees, and your feet slightly apart.
Rest your arms on the floor to help keep the knees aligned and the elbows on the ground.
This variation should be performed for three sets of 15-20 reps.
If you’re unfamiliar with the lat, it’s the most powerful and complex muscle in the body.
If your knees are bent, you should have a tight, tight, and locked lats.
In the beginning, you can increase the number of reps you perform to get more explosive results.
To repeat the exercise, lift the bar to your chest and lower yourself to the floor again.
Perform five repetitions, then repeat three more times.
This is a powerful, complex exercise that has the potential to build explosive strength in the lat.
To learn more about the lat and to learn more variations, check out our article on how to perform the lat with a barbell.
For more variations of the lat that are more explosive, check our article:Bench press variations 3.5 and higher are commonly performed with dumbbells, but the vast majority of the people performing them use dumbbell rows.
A row is a full-body exercise that includes your glutes, hamstrings, and abdominals.
To perform the bench, you’ll stand with your legs straight, and stand with an adjustable bench on the top of the table.
Use a dumbell or barbell with a handle on each end.
Hold the bar straight above your shoulders, with your knees about midway between your toes.
Lower the bar onto your thighs.
The bottom of the box should be slightly raised and the weight should be evenly distributed between the sides of your body.
This can be performed with one of two different variations: a “neutral” or “overhead” variation, and one of three different variations depending on the type of barbell you use: a bar with a single, vertical bar, or a single vertical bar with no handle.
You’ll perform three sets with one repetition each.
The three variations can be done with a standard dumbbell, a dumblered bar, and/or a bar that’s wide enough to support both the weight and the bar.
For more information on the bench bar, check here.
Bench press variation 4.0 and higher can be used with dumbelers and barreled dumbbell presses.
This variant is a classic bench press that’s designed to isolate the lat in the front.
It can be achieved by raising the bar higher on each rep and using dumbbell-type dumbells.
For this variation to work properly, the bar should be raised higher than the knees, with no more than about 5 inches of upward movement between the top and bottom of each rep.
You’re aiming for a maximal amount of horizontal barbell movement, but this variation can be more challenging