There are tons of bench press variations, but let’s compare the difference between the traditional flat bench and the incline bench, and why you might choose to program one over the other.⁠⁠Bench Press:⁠➡️ Allows for the highest intensity, so best option for maximal strength⁠➡️ Can be utilized for a variety of training goals, from strength to hypertrophy to strength endurance⁠⁠Incline Bench Press:⁠➡️ Greater activation of the anterior deltoid and upper pec major⁠➡️ Used to progress from horizont

Home Gym Bench variations 🔺 Just because you don’t have specialty bars doesn’t mean you can’t change the variation. 🔺 While it is great having access to a variety of specialty bars, you can still add variation to your Max Effort upper day even though you only have a straight bar. One way is to add in a floor press, which is a great main exercise for those who struggle with locking out a bench. If you need to get used to handling heavy weight with just a straight bar, then here are some variati