My Top 3 Favorite Bench Press Variations

From the first day we started lifting, we all wanted a big bench. And most of the time the way to that big bench is perfectly clear or linear. Oftentimes we introduce variations into our programs to accomplish specific tasks, whether technique or programming based, that just competition bench press cannot achieve alone. So continuing with my KZbin series on my favorite lift variations, next up is my top 3 favorite bench press variations! In my latest KZbin video, I break down my top 3 favorite bench variations and do my best to really cover all aspects of how these can benefit lifters. Most of us know the basics, but I try to look into even how some bench variations can help alleviate knee pain in the squat. For each variation I take a look at what their benefits are in regards to technique and programming. I give detailed instructions on how to do them correctly to get the most out of them. I look at who these variations would benefit, as well as who probably wouldn't benefit from them. And lastly, I explain the how and when of programming these variations into your own programming.
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Tempo Bench Instagram Post: / bzitbroaw1d
Matt Cronin Larsen vs. Feet Up Bench: / cgvfjsbgrug
6 Reasons To Do Larsen Press: powerliftingtechnique.com/lar...
Instagram: / prs_performance
Website: prsontheplatform.com/

[@tylerdetermined]

Steve we owe year a lifetime and beyond of gratitude thank you so much

[@PRsPerformance]

You are very welcome!

[@dwightburns1865]

The deadpan "he reshares you and accepts you into the community of the close grip lords" got me LMAO

[@PRsPerformance]

It is the ultimate honor to be accepted into the elite company of the close grip lords!

[@mattyp4778]

Wow I am so happy I stumbled upon this video! Really puts things into perspective, I always thought I "needed" to follow a certain bench press variation even though it was uncomfortable to me! Thank you again.

[@PRsPerformance]

Ya for sure! Not one size fits all, got to find what works for you and apply the correct variation for what you need.

[@Kuba-nk8zg]

Amazing video! I was struggling a lot with the scenario you described- soft elbows and periodically pec minor pain. Now I know the mechanism. Super greatful 🙏

[@PRsPerformance]

You’re welcome!

[@hypnos-7371]

That was another super great one , will you do two separate videos about sumo and conventionnal or will it be all in one ?

[@PRsPerformance]

It will be one, while some variations for sumo and conventional will be different, my top 3 are still the same for both.

[@jonjacob2717]

I have recently discovered your channel and your videos are excellent. One complaint is the audio quality, the echo specifically.

[@PRsPerformance]

On my wish list. I have a fairly low end camera and mic, so eventually need to upgrade!

[@mkl1464]

@@PRsPerformance I think that echo can be somewhat solved by just placing clutter around the room with empty spots

[@alex-grover]

@@PRsPerformance try hanging blankets or towels on the walls, your mic is fine, the room just has a lot of echo

[@adw2334]

Forgive me if this was covered in the video, I usually watch these in parts. I have a questions regarding tempo bench that I would love to pick your brains on. Do you think that a bench with a long pause on the chest has similar utility to a slow eccentric on the bench? Obviously these can be stacked and aren't too dissimilar but I'm interested in your thoughts on the different uses here. Great video, many thanks

[@PRsPerformance]

Good question and I don't cover that. But I do not consider long pause work and tempo to be the same thing. They do cross over in some areas in regards to pause control, but I would say I am not a huge fan of long pause work. I'll program 2 ct pauses, which really would be the standard pause length for most national level competitors. But the common 3 second pause variation isn't my favorite.

[@miguelvillarreal2149]

Can a tempo bench single be combined with a 3ct pause or is that overkill? Thank you for all the value and advice, merry christmas Steve!

[@PRsPerformance]

For a single, probably a bit of overkill. I would program a tempo 2ct pause, which 2ct mimics more of a National level pause length. But not sure I'd do tempo to 3 second pause.

[@jonathancheng3763]

49:04 close grip bench

[@PRsPerformance]

This was the final video before I learned I needed time stamps moving forward!

[@owenlutes579]

How I spend my time on rest days🙌

[@PRsPerformance]

Love it!

[@iyaqpwl1268]

Steve how much more should you be able to comp bench than larsen press because I can only comp bench about 2.5-5kg more than my Larsen

[@PRsPerformance]

Generally around 92-95%, but it’s not uncommon for some people to creep up to around 97% in some instances.

[@iyaqpwl1268]

Thanks I was wondering if I wasnt getting enough out of leg drive, since alot of people I know can comp bench atleast 10kg more than they can Larsen press.

[@jonathancheng3763]

24:42 larsen

[@PRsPerformance]

Thanks for watching!

[@MeharBhogal]

Add me to the list -- Feet up pressing/Larsen Pressing helped my pec minor issues which I also believe is due to hyper retraction

[@PRsPerformance]

Definite seems to be a common trend I see!

[@biesman5]

Finally!

[@PRsPerformance]

haha ya, I realized a video every 2 weeks wasn't going to be sustainable, so probably every 3-4 weeks now. Deadlift should be coming early January, then after that I've got a fun series incoming on programming!

[@biesman5]

@@PRsPerformance Great! If you don't mind me asking, do you have any book recommendations on programming?

[@PRsPerformance]

@@biesman5 Scientific Principles of Strength Training by Chad Wesley Smith and Muscle and Strength Pyramids by Eric Helms. Those are the 2 must reads.

[@gabrielmoreno3027]

Spoto press maybe top 5 or 6? Edit: Apparently not, he rarely programs it!

[@PRsPerformance]

No, rarely program spoto bench press

[@failurehaus5979]

I’m pissing!

[@PRsPerformance]

Hope it was a good one!