Standing Cable Chest Press

Pause Bench Press

Exercise Ball Chest Press

Alternating Dumbbell Chest Press

Dumbbell Chest Press

Unilateral Dumbbell Chest Press

Bench Press

Push Ups

Equipment:

Body-weight, Floor

Why this variation?

This is the most versatile variation of this movement as it requires no equipment and can be modified using a wall or bar, or starting on your knees for less difficult variations. Similarly, it can be modified in other ways by adding instability, resistance, or dynamicism for more difficult variations. This versatility can be used in a number of ways in your workout program, as a warm up before loaded chest press exercises, as a finisher at the end of workouts, stacked after a loaded chest press for overload, if you are doing a bodyweight workout, or as an interval in HIIT training.

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Equipment: 

Dumbbells, Bench

Why this Variation?

This is the easiest variation of this movement as it is done in a stable environment (bench) and can be performed with a light weight. It is also more functional than the bench press, as each arm is working independently, increasing the instability for wrist, elbow and shoulder. This variation can be used in many different programming phases, as you can still load the movement heavy enough for strength/max phases, light enough for getting started/adaptation, or as a change up from a more static chest press.

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Equipment:

Cable Machine, 2 Pulleys

Why this Variation?

This is the most functional variation of this movement as it is done from a standing position, with core engaged, and maximum instability for wrist, elbow and shoulder. This means that in addition to the cable providing constant instability throughout the movement as you push through, you have to work from your toes, through your core and all the way to your fingertips in this variation. While this provides much more overall muscle engagement and a more functional strength, it also limits or lessens the amount of load that you can put on the movement in this environment. This variation can be used in phases focused on functional strength (stability) or calorie burning, as an alternative or complement to more static variations, or in the case where the facility only has cables or a universal machine.

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Equipment:

Barbell, Bench

Why this Variation?

This is the most stable, loaded variation of this movement, laying on the bench as the environment and moving the barbell with both hands together. This means that you should be able to generate the most force for this movement from this variation and perform the heaviest loads. This variation is good for phases focused on strength or max strength, and is also a good starting point when doing adaptation or first starting to lift weights.

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Equipment: 

Dumbbells, Exercise Ball

Why this variation?

This is the most balanced variation of this movement as it provides enough instability for functional strength, but a setup and environment that still allow you to load heavy enough for a strength or max phase. Laying on the ball forces core and lower body engagement for the movement, while the dumbbells, allow for even more instability in wrist, elbow and shoulder as well. This variation can be used in any phase as a way of increasing functionality, calorie burn or balance, or a a switch up from another variation of this movement.

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Equipment: 

Dumbbells, Bench

Why this variation?

This variation adds more upper body stability, core engagement and endurance to the basic chest press movement. Only pressing one side at a time means you need to recruit more core muscles to stay balanced through the movement, and more stabilizers in the shoulder, elbow and wrist. This variation takes twice as long to execute as a regular chest press, adding extra time under tension and focusing more on strength endurance. Use this variation as a change up to regular chest press if staying in a similar rep range for a new phase, or in more endurance focused programs. This is also a good variation for athletes.

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Equipment:

Dumbbells, Bench

Why this variation?

This is a variation on alternating chest press that adds even more core engagement, stability and endurance to the movement. Keeping one dumbbell up in the concentric position while pressing with the other means you need to recruit even more core muscles to keep balanced and the stabilizers in the shoulder, elbow and wrist have to work harder throughout the exercise. This variation also takes twice as long to execute as a regular chest press, but due to keeping the opposite arm up in the concentric position, there is a significant increase in time under tension. You can use this variation in strength or hypertrophy phases as a switch up to chest press, especially if you are looking to build size. You can add an exercise ball to this exercise to add even more instability to focus on more functional strength.

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Equipment:

Barbell, Bench

Why this Variation?

This is the most stable way to add time under tension to the chest press movement. Using the bench and barbell allows you to put a heavier load for this variation, while keeping the focus on the primary and supporting muscles with little core engagement, which allows an even greater focus on the movement. Pausing at the bottom of the bench allows the elastic energy that is stored in your tendons and muscles to dissipate, keeping the focus entirely on the muscles to complete the movement through strength alone. This variation is good for strength phases of your program as a switch up to a normal bench press, can also be used in max phases, and in both cases when you are trying to increase size.

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Equipment: 

Dumbbells, Bench

Why this Variation?

This variation adds rotation to the movement which adds more upper body stability with activation of the stabilizing muscles of the shoulder (rotator cuff), elbow and wrist. It provides a good switch up from regular chest press in any phase of a program, usually requiring a decrease in weight as this is a more difficult movement. This variation is also good for athletes, especially to help with movements like throwing and passing.