Different variations of bench press and which you could use for your goal

Even in regular bench pressing there is a difference between a 'powerlifting' bench press set or a 'bodybuilding' set.

"Bro, just act normal, you're making it harder for us" Sorry man, I'll explain it to you, no stress.

In this blog I will examine the different variations and explain them to you; 

• Powerlifting and Bodybuilding Style Bench Press
• Paused 
• Closegrip 
• Incline
• Decline
• Guillotine 
• Larsen Press
• Floor Press
• Spoto

 Powerlifting & Bodybuilding Bench Press

If you are going to bench press with a 'powerlifting style' you generally have a bigger 'arch' (The easiest way to explain this is that you have a hollow in your back, that you can tuck your arm under your back, a kind of 'bridge') 

This reduces the ROM and allows you to push more weight. You might say more weight = more growth. And that is true up to a certain point.

Suppose you do a 'bodybuilding' style bench press, then your arch is much smaller or almost none. Of course, you still tuck your shoulders for safety and ensure a stable setup, but you leave out the big arch.

Also, some people 'tuck' their elbows less inward than in a powerlifting style bench press. By using a smaller arch, you create a larger ROM, which generally results in greater activation of the muscle group you are training. By positioning your elbows slightly more outward, you activate your chest more. 

Long story short; Bench pressing for a big chest or bench pressing to become as strong as possible is NOT the same.

Paused Bench Press

This variant is generally heavier than the normal variant and can be applied in different ways. For example, you can apply a pause at the bottom so the bar rests on your chest, or you can choose to pause somewhere in the middle of a rep. What you want during a pause is to try to maintain full tension throughout the set. 

During a normal set, you sometimes use a bit of 'momentum'. You know this, you sometimes see people let the bar 'bounce' on their chest to immediately push through from there, which makes it a bit easier and uses the elasticity of the muscles. 

With a pause variant, you don't have this; you don't use momentum and you really have to push at the hardest part of a rep to get the bar back up, which can significantly increase your bench press strength if programmed well.

Keep in mind that sometimes it can feel like you can do 2-3 more reps and then suddenly BAM, game over. Leave your ego at home and ask someone to spot you.

Closegrip

This variant is more focused on the triceps. A 'mistake' often made is that people think a closegrip variant really has to be CLOSE. They then grip the bar so narrowly that their hands are about 20cm apart.

Reminds me a bit of a Lat pulldown; The wider the grip, the broader your lats become, BRUH. WRONG.

What happens if you have your grip that close? Your wrists are as crooked as the Leaning Tower of Pisa. And we learned from the previous blog that this causes enormous stress on your joints & tissues, which you don't want.

A good guideline for a closegrip variant is about shoulder width or slightly outside. 

One point to note with this variant is that you really tuck your elbows and that if you do a repetition and at the bottom the bar 'lies or touches' your chest, your wrists are directly above your elbows, this is important.

Incline

In this variant, you focus more on the upper chest. It depends a bit on what kind of bench you use for this; some benches are quickly set at 30-45 degrees, which targets your front shoulders more than your chest. 

This doesn't have to be bad if your form is good, but it can be that you experience some extra stress on your shoulder joints. So pay close attention to your recovery and how this exercise 'feels.'

Personally, I NEVER do this variant. The moment I put some weight on the bar, it feels like a one-way ticket to Snap City, don't call me Bro.

Decline

Where some people (including myself) get a 'bad' feeling in their shoulder with normal or incline bench pressing, this can be less and feel better with a decline and is therefore more suitable for people with 'sensitive shoulders.'

A study was done among people who did the decline variant for a while, and they reported that they could bench press more weight on a decline compared to a normal bench press variant.

We can therefore say that the decline variant is also a good option to get stronger.

Guillotine

In this variant, you lower the bar (CAREFULLY) to your neck instead of your chest. Your elbows point completely outward in this variant, and in this way, you stretch the chest fibers in a way that they lie over your joints. 

This variant is often discouraged, the name says it all (GUILLOTINE) because you bring the bar fully to your neck; if you lose control of the weight, you're in trouble. So be careful with this variant and ALWAYS ask for a spotter even if you are confident.

Larsen Press

This variant is a nice addition alongside your 'competition lifts,' in this case the normal bench press. This is because with this variant you can still handle a high intensity in terms of percentage of 1RM without creating too much extra fatigue. This is because the weight is lower since you can't use your legs for stability/force.

It is also harder because arching is much more difficult since you can't push with your legs, so you have to create extra stability yourself, which is naturally extra challenging without legs to help.

Floor Press

In this variant, you use the floor as a 'bench.' Your ROM (Range of Motion) is therefore smaller and thus a bit easier on your shoulders.

It is a good variant to overload your triceps with some extra weight.

Spoto

This variant is a kind of 'board Press' where you place a piece of wood or another object on your chest and rest the bar on it. In Spoto bench pressing, you don't have an object but let the bar 'hang' a few cm above your chest.

With this variation, you increase the TUT (time under tension) and will need to focus on maintaining tension throughout the reps because you literally pause the bar in the air.

EXTRA TIP

Bench pressing is not necessarily the best exercise for a 'big chest' 

Sure, it can be a good exercise for your chest, but not for everyone. There are no exercises you HAVE TO do for 'bodybuilding.'

If you are a competitive powerlifter or want to become one, yes then you have to bench press. 

But, if you just want such a big chest where you can put a tray full of beer without it falling off, then you don't have to bench press, Bro.

So mainly do what you ENJOY and also pay close attention to which exercise you make optimal progress with. 

Don't switch exercises every 2-3 weeks but give it at least a few months. (Of course not if an exercise causes pain or something like that.)

CONCLUSION 

What I noticed during the research and writing of this blog with all the different variations is that some things keep coming back in all variations. 

• Maintain tension
• Generate power from your whole body & also from your legs (where possible)
• Properly 'pack' your shoulders 

Of course, you can think of more variations, just take a look around the average Basic Fit (if you know, you know)

No kidding, there are more variations but these are the most common and used ones.

In case you haven't read the previous blog about regular bench pressing where I explain everything about bench pressing and share 8 useful tips, click here to read it and increase your bench press by at least 20kg.

By the way, that's 10kg lost by reading the blog and 10kg by ordering our wrist wraps that will help keep your wrists healthy, thanks in advance.

If you found this blog helpful, I would love it if you could let us know. And if you disagree with something or if I made a mistake somewhere, please let me know as well? 

Until the next blog,

Greetings,

Martijn