If you want to build bigger, stronger pecs, the chest press can help. The chest press is arguably one of the best upper body exercises around, and it’s definitely one of the most popular.
However, your muscles soon get used to certain exercises, and if you only chest press for your pecs, your progress will quickly stall.
Exercise variety is vital for muscle strength and growth (1). If your pec workouts have hit the wall, inject them with some much-needed variety by adding any of these ten chest press variations to your training.
Weights and reps
Your weights and reps should reflect your training goals. If you want to increase muscle size, you need to train with moderate weights, and your sets need to be long enough to create both microtrauma (muscle damage) and a pump. If you want to increase your strength, your sets should be shorter, and you need to train with much heavier weights.
Want strength AND size? Choose weights and reps fall close to the middle of these ranges.
- For strength: 1-5 reps, 85-100% of 1RM, 3-5 minutes between sets
- For size: 6-12 reps, 67-85% of 1RM, 60-90 seconds between sets
- For size and strength, 4-8 reps
Apply these guidelines to your pec training so that you get the results you want.
1. Paused bench press
Paused bench presses stop you bouncing the barbell off your chest. While bouncing the bar may allow you to lift more weight or do more reps, it takes stress off your pecs, making the exercise less effective. Adding a deliberate pause ensures that your pecs work as hard as possible and prevents any cheating.
How to do it:
- Lie on the bench, so your eyes are directly under the bar.
- Grip the bar with a wider than shoulder-width grip.
- Unrack the bar and lower it under control to your chest.
- Without relaxing, hold the bar on your chest for 2-3 seconds.
- Push it back up to arms’ length and repeat.
- You can also do this variation using dumbbells, or on a chest press machine.
2. Dumbbell fly and press
This unique chest building variation combines two exercises in one to really pump up your pecs. Use an incline, flat, or decline bench as preferred.
How to do it:
- Lie on a bench with a dumbbell in each hand. Press the weights up to arms’ length. Turn your hands, so your palms are facing inwards.
- With your elbows slightly bent but rigid, open your arms and lower the weights out to your sides. Squeeze them together and return to the starting position.
- Turn your hands, so your thumbs are innermost. Bend your arms and lower the dumbbells to the outside of your chest. Press them back up.
- That’s one rep; repeat the entire sequence for the required number of reps, remembering that each rep is made up of two separate movements.
3. Eccentric overload chest press
You are stronger eccentrically than you are concentrically. That means you can lower more weight than you can lift. Make the most of this phenomenon by adding eccentric overload chest presses to your pec workout. They build both size and strength.
How to do it:
- Use about 60% of your usual weight for this exercise.
- Grab the chest press machine handles and extend your arms as normal.
- Next, remove one hand and lower the weight using one arm only. Lower the weight smoothly and under control.
- Use both arms to push the weight back up.
- Remove the opposite hand and lower the weight again.
- Keep alternating arms for the duration of your set.
4. Hanging weight barbell bench press
This exercise uses instability to hammer your pecs and strengthen your smaller stabilizer muscles. Stronger shoulder stabilizers will reduce your risk of injury and also means you’ll be able to use more weight in your pec building workouts. This will lead to better results from all of your training.
How to do it:
- Using resistance bands, attach a small weight plate or kettlebell to both ends of your barbell. The weights should hang down toward the floor but should not touch down, even at the bottom of your reps.
- Unrack the bar as normal and lower it to your chest. The bar will shake forwards, backward, and sideways. Do your best to control it despite all the shaking.
- Press the bar back up and repeat.
5. Single-arm dumbbell bench press
Most people have one side stronger than the other. However, if this strength imbalance becomes too great, your appearance and your strength can suffer. Your weaker side will undermine your performance as it will always fail first.
Single-arm dumbbell bench presses will fix your left to right strength imbalances at the same time as building prc size. Train your weaker side first, and then do the same number of reps on your strong side. In time, both sides will be equally strong.
How to do it:
- Hold a dumbbell in one hand and lie down on a bench. Press and hold the dumbbell over your chest. Brace your abs and drive your feet into the floor for stability.
- Bend your arm and lower the dumbbell to the outside of your chest. Do not allow your shoulders or hips to twist. Press the weight back up and repeat.
- This exercise can be done on a flat, incline, or decline bench. You can also do it on the floor – a single-arm dumbbell floor press.
6. Reverse grip bench press
This exercise targets your upper chest more than regular bench presses. If you don’t have access to an incline bench, this is an excellent way to work your upper pecs. It’s also easier on your shoulders than a regular barbell bench press, although the unusual grip does take some getting used to.
How to do it:
- Lie on the bench, so your eyes are directly under the bar.
- Hold the bar with a wider than shoulder-width grip with your palms turned toward your face.
- Unrack the bar and lower it smoothly and under control to your chest.
- Without bouncing, press the bar back up and repeat.
7. Floor press
No bench? No problem! The floor press is a great way to work your pecs and triceps without using a bench or chest press machine. It’s also easy on your shoulders and helps strengthen your lockout – the last part of each rep.
How to do it:
- Place your barbell on blocks so that it’s about 6-8 inches off the floor.
- Lie on the floor beneath the bar so that it’s across your chest. Hold the bar with a wider than shoulder-width grip. Your upper arms should lightly touch the floor.
- Press the bar up to arms’ length and then lower it back to the blocks. That’s one rep – keep going!
- You can also do this exercise with dumbbells or kettlebells and using one arm at a time.
8. Release and catch Smith machine bench press
This unusual exercise will raise some eyebrows at the gym, but it is a great way to increase pec strength, size, and power.
How to do it:
- Set the safety catches on the Smith machine so that, if you fail a rep, the bar will not touch your chest.
- Unrack the bar and lower it down to the safety catches.
- Next, explosively extend your arms and push the bar up as fast as you can. Let go of the bar and allow it to continue upward.
- Catch the bar as it comes back down and then lower it back to the catches.
- This is an advanced exercise that should only be attempted by experienced exercisers.
9. 1 ½ rep bench press
This exercise increases time under tension. That means you’ll end up doing more work per set than you would doing regular style reps. If you are looking for a serious pec pump, this is the exercise for you. Use less weight than normal; this is a tough training variation.
How to do it:
- Lie on the bench, so your eyes are directly under the bar.
- Grip the bar with a wider than shoulder-width grip.
- Unrack the bar and lower it under control to your chest.
- Press the bar halfway up – about 12-18 inches off your chest.
- Lower the bar back down again.
- Press the bar all the way back up to full arm extension.
- That’s one rep; repeat for the required number of repetitions.
- This exercise can also be done with dumbbells, on a chest press machine, or using a Smith machine.
10. Iso-lateral dumbbell bench press
This exercise makes light weights feel really heavy. It’s good for working your chest without over-stressing your joints. Iso-lateral dumbbell bench presses are also ideal for home exercisers who only have access to lightweights.
How to do it:
- Lie on your bench with a dumbbell in each hand. Press the weights up to arms’ length.
- Keep your left arm stationary and lower your right-side dumbbell down to your chest. Push up back up.
- Next, keep your right arm stationary and lower your left-side dumbbell down to your chest. Push it back up.
- That’s one rep; keep alternating arms for the duration of your set.
Wrap up
Regular bench presses are great for pec strength and size, but if you want to maximize your progress, studies suggest that exercise variety can help (1). Spice up your workouts with these ten chest press variations, and you’ll build muscle, strength, and power faster than ever before.
References:
1. Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in Exercises Are More Effective Than in Loading Schemes to Improve Muscle Strength”. The Journal of Strength & Conditioning Research. 28 (11): 3085. doi:10.1519/JSC.0000000000000539. ISSN 1064-8011. https://journals.lww.com/nsca-jscr/fulltext/2014/11000/Changes_in_Exercises_Are_More_Effective_Than_in.9.aspx
