Put the weight resistance at medium (50 to 80 pounds to start). Grab handles, bend knees slightly, and push arms forward to ...

Even casual lifters can see serious size and strength gains by mixing in a few bench press variations. Plus, they keep your weekly workouts more engaging and help reduce the risk of overuse injuries.

3. Swiss bar press This is a bench press variation you may not have heard of, because it doesn’t use a regular Olympic barbell, but a swiss bar (also known as a football bar).

The pectoralis major showed the largest increase in muscle size (by 20%) compared to the triceps and pectoralis minor (by 12%). The anterior deltoid (front delt) also showed significant ...