28/10/2025
Level up your pressing strength, power, and control with these variations - each targets a different part of the movement or energy system.
1️⃣ Band Assisted (band looped from top)
Great for building speed and confidence off the chest. The band helps you in the bottom position and increases load as you press through the top range.
2️⃣ Band Resisted
Adds tension as the bar moves up, forcing you to accelerate through the entire range. Great for explosive lockout strength.
3️⃣ Pause Reps
Pause for 1–2 seconds on the chest before pressing. Builds control, eliminates momentum, and strengthens your weakest range.
4️⃣ Tempo (slow eccentric)
Lower the bar slowly (3–4 seconds). Improves control, reinforces technique, and increases time under tension.
5️⃣ Tempo (fast reps)
Focus on moving the bar explosively while maintaining control. Excellent for developing speed and power.
6️⃣ Partial Reps (e.g. 1½ reps)
Perform one full rep plus a half rep from the bottom. Increases time under tension and hammers strength in the hardest range.
7️⃣ Close-Grip Bench Press
Targets the triceps and improves pressing stability. A great accessory for overall bench strength.
8️⃣ Mechanical Advantage Drop Set (close → wide grip)
Start with a close grip, then move wider each set without reducing weight. Keeps intensity high while managing fatigue.
9️⃣ Cluster Sets
Perform small groups of reps (e.g. 2 reps, short rest, repeat). Great for building strength and power under fatigue.
🔟 Block Press (partial rep range in the strongest portion)
Use blocks or boards to shorten range of motion. Builds top-end strength and overloads the triceps.
1️⃣1️⃣ Accommodating Resistance (chains)
Chains increase load as you press higher. Builds control, stability, and power through the full range.
