Build the Bench thru Variation

 Benching heavy week after week can be hell on the shoulders and, like anything else, lead to accommodation if the stimulus isn't changed.  If you're a geared lifter, you have little choice but to build the shirted bench primarily through variation.  Training the bench through variation is a great way to address weak points and keep things fresh.  Here are eight variations of the bench press:

• Close grip - I consider a close grip to be index fingers on the smooth.  This is an age old triceps builder, so it will improve the lockout of the bench press, but the full range movement can be hard on the shoulders.
• Wide grip - A wide grip involves putting the index fingers outside of the rings.  This variation can be used to address a weakness off the chest.
• Long pause - Pause at the chest for 3-4 seconds.  This takes away most of the stretch reflex.  This is another way to address a weakness off the chest, and can be especially useful for a competitive lifter who must pause in competition.
• Board press - Place 2x6s on the chest, and bench off of them to abbreviate the range of motion.  These can be used to address many weak points from the mid-range to lockout by using a board height just below the sticking point.
• Bands/Chains - Attaching bands or chains to the bar, causes the weight to feel heavier at the top of the movement than the bottom.  This is a good way to build the lockout, mimic the strength curve in a bench shirt, and to force the lifter to continue to press with maximal effort throughout the range of motion.
• Reverse bands - By attaching bands to the bar and the top of a power rack, the weight gets lighter as it's lowered.  This is often used as a way to train with super-maximal weights and build the lockout.
• Pin Press - Place the bar on safety pins in a power rack.  This can be used in two ways.  The first is weak point training, similar to a board press.  The second is to place the pins a few inches from lockout and use extreme super-maximal weights to get used to the feel of heavy weight in the hands.  This variation can be hard on the shoulders.
• Slingshot - The slingshot is a device intended to mimic a bench shirt by placing stretchy material across the chest, attached at the elbows.  For raw lifters, it can be used to train the lockout and feel super-maximal weights.

Variations can be combined, as well.  Any variation can be performed with varying grip width or with a pause.  Bands or chains can be added to almost any exercise.  A slingshot or a low board can help to save the shoulders for close grip.