WALK INTO ANY gym around the world and you can guarantee someone will be bench pressing.

It’s the first exercise most people will start their workout with, especially if it’s Monday.

The bench press is a great exercises for building upper strength but if you are sick of coming into the gym and blasting out a couple of regular sets then give these variations a try.

Bench press hips off

This variation is great if you are short on time for your workout and want to get a good bang for your buck.

It not only targets the upper body but works your core, glutes and hamstrings also. Aim to keep your glutes engaged throughout the entire set.

Incline DB Bench Press Alternating

If you want to put on some size then this variation should be somewhere in your workout. It’s a great way to increase time under tension which plays an important role in muscle growth.

Floor Press BB

Many trainees bounce the bar off their chest in order to get a little help when benching heavy.

This works fine, but if you actually want to get stronger without cheating, then try the floor press.

Ensure your elbows touch the floor on every rep. Leave your ego at the door for this one, aim for perfect technique.

In association with Elite Physical Prep. Check out their website, Twitter or Facebook for more information.

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