Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Female sitting on a kitchen table leaning against a trifecta meal box while looking at her phone

    Performance Nutrition

    Andy McDermott wearing jeans and showing his body after a diet
    Nutrition

    ASK ANDY: How Should I Diet To See Lasting Changes In My Physique?

    female in a jean jacket choosing a packaged deli meat and cold cut meat in the processed meat section of her grocery store
    Healthy Eating

    Do You Really Know How Much Processed Meat You're Eating?

    Raw protein on white table and wooden bowls and plates
    Healthy Eating

    Research Suggests Additional Protein Intake Offers No Added Gains

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    LaVonte David in a football uniform
    Pro Tips

    WINNING STRATEGY: Lavonte David Remains Fueled by Doubters and Defeat

    Paul McBeth throwing a frisbee and playing disc golf
    Pro Tips

    Paul McBeth’s Ultimate Beginner's Guide to Disc Golf

    MMA and Professional Fighter League fighter Anthony Pettis
    Interviews

    Anthony Pettis Looking Forward to PFL Debut

    The Rock training with Dave Rienzi
    Interviews

    The Rock’s Strength Coach Is Also an IFBB Pro Bodybuilder

  • Features

    Features

    • Active Lifestyle
    • Gear
    • News
    • Opinion
    MuscleandFitness-Issues-Magazine
    News

    Muscle & Fitness Magazine to Return to Newsstands in 2021

    Male-Back-Pain-Injury
    News

    Research Shows Forskolin Based Cocktail Can Generate Muscle Stem Cells

    Physically fit man doing exercises on the beach with a kettlebell and high knee exercise
    News

    Being Fit Burns More Fat, According to New Research

    Man with glasses focused on his computer screen
    News

    Research says Aerobic Exercise Improves Memory and Critical Thinking

  • Flex

    Flex

    • Olympia
    • Nutrition
    • Training
    • Videos
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    Olympia PPV
    News

    3 Ways To Livestream 2020 Olympia Weekend

    Bikini Competitor Darah Diaz's Routine for Sculpted, Sexy Shoulders
    Training

    The Ultimate Champions Shoulder Workout

    Sheena Ohlig Julia Föry Sheikha Nguyen
    Flexonline

    The Next Wave of Female Bodybuilders

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Kelsey Heenan Trainer
    Hers Workouts

    Total-Body At-Home Strength Workout

    Peter Lee Thomas Trainer
    Pro Tips

    Breathing Tips From Halle Berry's Trainer

    Man's hand holding a cup of coffee in a to-go cup
    Hers Nutrition

    Coffee Linked to Lower Body Fat in Women

    Blond-Tom-Boy-Female-Short-Hair-Stretching
    Hers Workouts

    7 Stretches for a Better Workout

  • Olympia

    Olympia

    • Olympia
    • Buy Tickets
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    2019 Olympia Finals Report
    IFBB

    2019 Olympia Finals Report

    Stars Visit the Muscle & Fitness Booth
    IFBB

    Stars Visit the Muscle & Fitness Booth

    2019 Olympia Open Bodybuilding Callout Report
    IFBB

    2019 Olympia Open Bodybuilding Callout Report

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Manage Cookies
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • Gear
    • News
    • Opinion
  • Flex
    • Olympia
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Manage Cookies

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Fit Woman in the Gym
Hers Workouts

The Transformation Workout Plan

This workout combines cardio and weight-lifting drills for serious body-sculpting results.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Chest Exercises

6 Bench Press Variations for More Mass

Build a better chest and triceps with these less conventional methods.

by Josh Bryant
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Floor Press View Gallery

6 Bench Press Variations for More Mass

Close gallery popup button
1 OF 6

1 of 6

Floor Press

Reverse-Grip Bench Press

Targets: Upper Chest Benefits: The reverse grip bench press is a novel way to train the upper chest. A recent Canadian study showed that the reverse grip bench press increased upper pec activation by 30% compared to a traditional, flat pronated grip bench press.  Comparatively, inclines produce about 5% greater upper pec activation over traditional bench presses.Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.

2 of 6

chest

Narrow-Grip Floor Press

Target: Upper ChestBenefits: Studies show that a narrow grip improves upper chest activation because this brings the elbows in toward the sides, putting the upper chest in an advantageous position to perform its primary functions of flexion and horizontal adduction. Furthermore, this allows a safe way to perform a bench press by taking the legs out of the movement.Tips: The barbell floor press and the dumbbell floor press are performed with a neutral grip. It is important to mix in neutral-grip-pressing exercises with dumbbells because it not only hits the muscle at a different angle, but prevents wear and tear because it allows for a freer range of motion.

3 of 6

bench press

Dead Bench Press

Target: Middle ChestBenefits: Because the negative phase is eliminated, you have to push the weight from a dead stop. Normally you are aided by elastic-like energy stored on the negative portion of the lift. This builds tremendous power out of the bottom portion of the lift which will aid in the strength of all your pressing movements. Stronger presses equal more size.Tips: Short-armed lifters start the weight about a half an inch off the chest in the power rack, while long-armed lifters approximately an inch and a half. Only perform this movement for singles.

4 of 6

Smith-Machine Flat-Bench Press

Smith-Machine Overload Bench Press

Target: Middle ChestBenefits: Smith-machine negative overloads provide another way to eccentrically overload your pecs. You are capable of handling up to 60% more on the negative portion of a rep. This movement is performed with a Smith Machine and will require two partners. To maximize muscular development you have to include eccentric overloads. Tips: Use 10-25% extra weight on the bar sleeves, at chest level. Have a partner on each side pull the extra weight off the bar. Forcefully press the weight into the top position, then take 5–6 seconds to lower the bar, and then forcefully press it back up with the help of your spotters. A good routine is to do that tempo for as many reps as possible. Once you can no longer complete a full rep, pull the additional weight off and do as many reps as possible at an explosive tempo.

5.

5 of 6

Board Press

Board Press

Target: TricepsBenefits: Board presses reduce stress on shoulders and pecs and instead overload the triceps because of the reduced range of motion and heavier weights used than regular bench presses. Board presses are a favorite of veteran powerlifters because the power built in the triceps helps to increase maxes in all other presses.Tips: One close-grip burn-out workout for your triceps is to complete five full-range-of-motion, close-grip bench presses. Then, without racking the bar, have a partner immediately place one board on your chest. Perform five reps. Then, again without racking, have a partner place two boards on your chest and complete five reps. Then, without racking, have a partner place three boards on your chest and complete five reps. Do this again with four boards. By the end, you’ve done 25 repetitions. As you fatigue, leverage improves, providing a killer triceps workout. Close-grip bench presses and board presses can also be done with bands and chains.

6.

6 of 6

close-grip-bench-press

JM Press

Target: TricepsBenefits: JM presses are a direct triceps movement that allow you to use very heavy weight.  This is the go to exercise for many powerlifters aiming to develop triceps strength that directly transfers to the bench press. Essentially this is a hybrid movement that lies somewhere between a skullcrusher and a close-grip bench press.Tips: Start the bar above your upper pecs with arms extended. Use the same grip you would for a close-grip bench press. As you lower the bar toward your chest, allow your elbows to move slightly forward so they are forward from the wrist. Stop about five inches off your chest, pause for a moment, and then push back to starting position. Make sure you keep your elbows close to your body during the exercise to maximize triceps activation.

Back to intro

Reverse-Grip Bench Press

Targets: Upper Chest 

Benefits: The reverse grip bench press is a novel way to train the upper chest. A recent Canadian study showed that the reverse grip bench press increased upper pec activation by 30% compared to a traditional, flat pronated grip bench press.  Comparatively, inclines produce about 5% greater upper pec activation over traditional bench presses.

Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.

Narrow-Grip Floor Press

Target: Upper Chest

Benefits: Studies show that a narrow grip improves upper chest activation because this brings the elbows in toward the sides, putting the upper chest in an advantageous position to perform its primary functions of flexion and horizontal adduction. Furthermore, this allows a safe way to perform a bench press by taking the legs out of the movement.

Tips: The barbell floor press and the dumbbell floor press are performed with a neutral grip. It is important to mix in neutral-grip-pressing exercises with dumbbells because it not only hits the muscle at a different angle, but prevents wear and tear because it allows for a freer range of motion.

Dead Bench Press

Target: Middle Chest

Benefits: Because the negative phase is eliminated, you have to push the weight from a dead stop. Normally you are aided by elastic-like energy stored on the negative portion of the lift. This builds tremendous power out of the bottom portion of the lift which will aid in the strength of all your pressing movements. Stronger presses equal more size.

Tips: Short-armed lifters start the weight about a half an inch off the chest in the power rack, while long-armed lifters approximately an inch and a half. Only perform this movement for singles.

Smith-Machine Overload Bench Press

Target: Middle Chest

Benefits: Smith-machine negative overloads provide another way to eccentrically overload your pecs. You are capable of handling up to 60% more on the negative portion of a rep. This movement is performed with a Smith Machine and will require two partners. To maximize muscular development you have to include eccentric overloads. 

Tips: Use 10-25% extra weight on the bar sleeves, at chest level. Have a partner on each side pull the extra weight off the bar. Forcefully press the weight into the top position, then take 5–6 seconds to lower the bar, and then forcefully press it back up with the help of your spotters. A good routine is to do that tempo for as many reps as possible. Once you can no longer complete a full rep, pull the additional weight off and do as many reps as possible at an explosive tempo.

5.

Board Press

Target: Triceps

Benefits: Board presses reduce stress on shoulders and pecs and instead overload the triceps because of the reduced range of motion and heavier weights used than regular bench presses. Board presses are a favorite of veteran powerlifters because the power built in the triceps helps to increase maxes in all other presses.

Tips: One close-grip burn-out workout for your triceps is to complete five full-range-of-motion, close-grip bench presses. Then, without racking the bar, have a partner immediately place one board on your chest. Perform five reps. Then, again without racking, have a partner place two boards on your chest and complete five reps. Then, without racking, have a partner place three boards on your chest and complete five reps. Do this again with four boards. By the end, you’ve done 25 repetitions. As you fatigue, leverage improves, providing a killer triceps workout. Close-grip bench presses and board presses can also be done with bands and chains.

6.

JM Press

Target: Triceps

Benefits: JM presses are a direct triceps movement that allow you to use very heavy weight.  This is the go to exercise for many powerlifters aiming to develop triceps strength that directly transfers to the bench press. Essentially this is a hybrid movement that lies somewhere between a skullcrusher and a close-grip bench press.

Tips: Start the bar above your upper pecs with arms extended. Use the same grip you would for a close-grip bench press. As you lower the bar toward your chest, allow your elbows to move slightly forward so they are forward from the wrist. Stop about five inches off your chest, pause for a moment, and then push back to starting position. Make sure you keep your elbows close to your body during the exercise to maximize triceps activation.

Topics:
  • Build Muscle
  • Chest
  • Triceps
Author picture
Written by Josh Bryant
Also by Josh Bryant
Man Doing Leg Extension Exercise
Leg Exercises

7 Moves to Work Your Legs to Exhaustion

Fitness-Couple-Working-Out-At-Home-With-Dumbbells
Training

5 Best Dumbbell Exercises For Strength Training

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

Young man doing a chest and arms workout with a dumbbell bench press exercise
Chest Exercises

Build Bigger Pecs and Arms Now

Blast through your chest and tricep plateaus with this upper body, superset workout.

Read article
bodybuilder performing a dumbbell floor press in a gym
Chest Exercises

8 Non-Bench Exercises for a Bigger Chest

Get off the bench and give these moves a try to pump up your pecs.

Read article
Man with a beard doing a pushup while wearing a weighted vest
Chest Exercises

More Chest Muscle in Less Time

You can press, push and flye for heftier pecs but you don’t have to spend lots of time doing it.

Read article
All Chest Exercises
  1. Home
  2. /
  3. Workouts
  4. /
  5. Chest Exercises
  6. /
  7. 6 Bench Press Variations for More Mass
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • 2020 Olympia
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Manage Cookies Accessibility Statement

JW Media, LLC

Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.