|
Bench Press Max Effort Exercises |
||||
|
|
Type |
Bar |
Grip |
Contrast |
|
1 |
Flat
Bench Press |
Cambered
Bar |
Wide |
|
|
2 |
Flat
Bench Press |
Olympic
Bar |
Wide |
|
|
3 |
Flat
Bench Press |
Cambered
Bar |
Medium |
|
|
4 |
Flat
Bench Press |
Olympic
Bar |
Medium |
|
|
5 |
Flat
Bench Press |
Cambered
Bar |
Close |
|
|
6 |
Flat
Bench Press |
Olympic
Bar |
Close |
|
|
7 |
Flat
Bench Press |
Cambered
Bar |
Wide |
Chains |
|
8 |
Flat
Bench Press |
Olympic
Bar |
Wide |
Chains |
|
9 |
Flat
Bench Press |
Cambered
Bar |
Medium |
Chains |
|
10 |
Flat
Bench Press |
Olympic
Bar |
Medium |
Chains |
|
11 |
Flat
Bench Press |
Cambered
Bar |
Close |
Chains |
|
12 |
Flat
Bench Press |
Olympic
Bar |
Close |
Chains |
|
13 |
Flat
Bench Press |
Cambered
Bar |
Wide |
Bands |
|
14 |
Flat
Bench Press |
Olympic
Bar |
Wide |
Bands |
|
15 |
Flat
Bench Press |
Cambered
Bar |
Medium |
Bands |
|
16 |
Flat
Bench Press |
Olympic
Bar |
Medium |
Bands |
|
17 |
Flat
Bench Press |
Cambered
Bar |
Close |
Bands |
|
18 |
Flat
Bench Press |
Olympic
Bar |
Close |
Bands |
|
19 |
Flat
Bench Press |
Cambered
Bar |
Wide |
Reverse
Band |
|
20 |
Flat
Bench Press |
Olympic
Bar |
Wide |
Reverse
Band |
|
21 |
Flat
Bench Press |
Cambered
Bar |
Medium |
Reverse
Band |
|
22 |
Flat
Bench Press |
Olympic
Bar |
Medium |
Reverse
Band |
|
23 |
Flat
Bench Press |
Cambered
Bar |
Close |
Reverse
Band |
|
24 |
Flat
Bench Press |
Olympic
Bar |
Close |
Reverse
Band |
|
25 |
Flat
Bench Press |
Cambered
Bar |
Wide |
Weight
Releasers |
|
26 |
Flat
Bench Press |
Olympic
Bar |
Wide |
Weight
Releasers |
|
27 |
Flat
Bench Press |
Cambered
Bar |
Medium |
Weight
Releasers |
|
28 |
Flat
Bench Press |
Olympic
Bar |
Medium |
Weight
Releasers |
|
29 |
Flat
Bench Press |
Cambered
Bar |
Close |
Weight
Releasers |
|
30 |
Flat
Bench Press |
Olympic
Bar |
Close |
Weight
Releasers |
|
31 |
Incline
Press |
Cambered
Bar |
Wide |
|
|
32 |
Incline
Press |
Olympic
Bar |
Wide |
|
|
33 |
Incline
Press |
Cambered
Bar |
Medium |
|
|
34 |
Incline
Press |
Olympic
Bar |
Medium |
|
|
35 |
Incline
Press |
Cambered
Bar |
Close |
|
|
36 |
Incline
Press |
Olympic
Bar |
Close |
|
|
37 |
Incline
Press |
Cambered
Bar |
Wide |
Chains |
|
38 |
Incline
Press |
Olympic
Bar |
Wide |
Chains |
|
39 |
Incline
Press |
Cambered
Bar |
Medium |
Chains |
|
40 |
Incline
Press |
Olympic
Bar |
Medium |
Chains |
|
41 |
Incline
Press |
Cambered
Bar |
Close |
Chains |
|
42 |
Incline
Press |
Olympic
Bar |
Close |
Chains |
|
43 |
Incline
Press |
Cambered
Bar |
Wide |
Bands |
|
44 |
Incline
Press |
Olympic
Bar |
Wide |
Bands |
|
45 |
Incline
Press |
Cambered
Bar |
Medium |
Bands |
|
46 |
Incline
Press |
Olympic
Bar |
Medium |
Bands |
|
47 |
Incline
Press |
Cambered
Bar |
Close |
Bands |
|
48 |
Incline
Press |
Olympic
Bar |
Close |
Bands |
|
49 |
Incline
Press |
Cambered
Bar |
Wide |
Reverse
Band |
|
50 |
Incline
Press |
Olympic
Bar |
Wide |
Reverse
Band |
|
51 |
Incline
Press |
Cambered
Bar |
Medium |
Reverse
Band |
|
52 |
Incline
Press |
Olympic
Bar |
Medium |
Reverse
Band |
|
53 |
Incline
Press |
Cambered
Bar |
Close |
Reverse
Band |
|
54 |
Incline
Press |
Olympic
Bar |
Close |
Reverse
Band |
|
55 |
Incline
Press |
Cambered
Bar |
Wide |
Weight
Releasers |
|
56 |
Incline
Press |
Olympic
Bar |
Wide |
Weight
Releasers |
|
57 |
Incline
Press |
Cambered
Bar |
Medium |
Weight
Releasers |
|
58 |
Incline
Press |
Olympic
Bar |
Medium |
Weight
Releasers |
|
59 |
Incline
Press |
Cambered
Bar |
Close |
Weight
Releasers |
|
60 |
Incline
Press |
Olympic
Bar |
Close |
Weight
Releasers |
|
61 |
Decline
Press |
Cambered
Bar |
Wide |
|
|
62 |
Decline
Press |
Olympic
Bar |
Wide |
|
|
63 |
Decline
Press |
Cambered
Bar |
Medium |
|
|
64 |
Decline
Press |
Olympic
Bar |
Medium |
|
|
65 |
Decline
Press |
Cambered
Bar |
Close |
|
|
66 |
Decline
Press |
Olympic
Bar |
Close |
|
|
67 |
Decline
Press |
Cambered
Bar |
Wide |
Chains |
|
68 |
Decline
Press |
Olympic
Bar |
Wide |
Chains |
|
69 |
Decline
Press |
Cambered
Bar |
Medium |
Chains |
|
70 |
Decline
Press |
Olympic
Bar |
Medium |
Chains |
|
71 |
Decline
Press |
Cambered
Bar |
Close |
Chains |
|
72 |
Decline
Press |
Olympic
Bar |
Close |
Chains |
|
73 |
Decline
Press |
Cambered
Bar |
Wide |
Bands |
|
74 |
Decline
Press |
Olympic
Bar |
Wide |
Bands |
|
75 |
Decline
Press |
Cambered
Bar |
Medium |
Bands |
|
76 |
Decline
Press |
Olympic
Bar |
Medium |
Bands |
|
77 |
Decline
Press |
Cambered
Bar |
Close |
Bands |
|
78 |
Decline
Press |
Olympic
Bar |
Close |
Bands |
|
79 |
Decline
Press |
Cambered
Bar |
Wide |
Reverse
Band |
|
80 |
Decline
Press |
Olympic
Bar |
Wide |
Reverse
Band |
|
81 |
Decline
Press |
Cambered
Bar |
Medium |
Reverse
Band |
|
82 |
Decline
Press |
Olympic
Bar |
Medium |
Reverse
Band |
|
83 |
Decline
Press |
Cambered
Bar |
Close |
Reverse
Band |
|
84 |
Decline
Press |
Olympic
Bar |
Close |
Reverse
Band |
|
85 |
Decline
Press |
Cambered
Bar |
Wide |
Weight
Releasers |
|
86 |
Decline
Press |
Olympic
Bar |
Wide |
Weight
Releasers |
|
87 |
Decline
Press |
Cambered
Bar |
Medium |
Weight
Releasers |
|
88 |
Decline
Press |
Olympic
Bar |
Medium |
Weight
Releasers |
|
89 |
Decline
Press |
Cambered
Bar |
Close |
Weight
Releasers |
|
90 |
Decline
Press |
Olympic
Bar |
Close |
Weight
Releasers |
|
91 |
2
Board Press |
Cambered
Bar |
Wide |
|
|
92 |
2
Board Press |
Olympic
Bar |
Wide |
|
|
93 |
2
Board Press |
Cambered
Bar |
Medium |
|
|
94 |
2
Board Press |
Olympic
Bar |
Medium |
|
|
95 |
2
Board Press |
Cambered
Bar |
Close |
|
|
96 |
2
Board Press |
Olympic
Bar |
Close |
|
|
97 |
2
Board Press |
Cambered
Bar |
Wide |
Chains |
|
98 |
2
Board Press |
Olympic
Bar |
Wide |
Chains |
|
99 |
2
Board Press |
Cambered
Bar |
Medium |
Chains |
|
100 |
2
Board Press |
Olympic
Bar |
Medium |
Chains |
|
101 |
2
Board Press |
Cambered
Bar |
Close |
Chains |
|
102 |
2
Board Press |
Olympic
Bar |
Close |
Chains |
|
103 |
2
Board Press |
Cambered
Bar |
Wide |
Bands |
|
104 |
2
Board Press |
Olympic
Bar |
Wide |
Bands |
|
105 |
2
Board Press |
Cambered
Bar |
Medium |
Bands |
|
106 |
2
Board Press |
Olympic
Bar |
Medium |
Bands |
|
107 |
2
Board Press |
Cambered
Bar |
Close |
Bands |
|
108 |
2
Board Press |
Olympic
Bar |
Close |
Bands |
|
109 |
2
Board Press |
Cambered
Bar |
Wide |
Reverse
Band |
|
110 |
2
Board Press |
Olympic
Bar |
Wide |
Reverse
Band |
|
111 |
2
Board Press |
Cambered
Bar |
Medium |
Reverse
Band |
|
112 |
2
Board Press |
Olympic
Bar |
Medium |
Reverse
Band |
|
113 |
2
Board Press |
Cambered
Bar |
Close |
Reverse
Band |
|
114 |
2
Board Press |
Olympic
Bar |
Close |
Reverse
Band |
|
115 |
2
Board Press |
Cambered
Bar |
Wide |
Weight
Releasers |
|
116 |
2
Board Press |
Olympic
Bar |
Wide |
Weight
Releasers |
|
117 |
2
Board Press |
Cambered
Bar |
Medium |
Weight
Releasers |
|
118 |
2
Board Press |
Olympic
Bar |
Medium |
Weight
Releasers |
|
119 |
2
Board Press |
Cambered
Bar |
Close |
Weight
Releasers |
|
120 |
2
Board Press |
Olympic
Bar |
Close |
Weight
Releasers |
|
121 |
3
Board Press |
Cambered
Bar |
Wide |
|
|
122 |
3
Board Press |
Olympic
Bar |
Wide |
|
|
123 |
3
Board Press |
Cambered
Bar |
Medium |
|
|
124 |
3
Board Press |
Olympic
Bar |
Medium |
|
|
125 |
3
Board Press |
Cambered
Bar |
Close |
|
|
126 |
3
Board Press |
Olympic
Bar |
Close |
|
|
127 |
3
Board Press |
Cambered
Bar |
Wide |
Chains |
|
128 |
3
Board Press |
Olympic
Bar |
Wide |
Chains |
|
129 |
3
Board Press |
Cambered
Bar |
Medium |
Chains |
|
130 |
3
Board Press |
Olympic
Bar |
Medium |
Chains |
|
131 |
3
Board Press |
Cambered
Bar |
Close |
Chains |
|
132 |
3
Board Press |
Olympic
Bar |
Close |
Chains |
|
133 |
3
Board Press |
Cambered
Bar |
Wide |
Bands |
|
134 |
3
Board Press |
Olympic
Bar |
Wide |
Bands |
|
135 |
3
Board Press |
Cambered
Bar |
Medium |
Bands |
|
136 |
3
Board Press |
Olympic
Bar |
Medium |
Bands |
|
137 |
3
Board Press |
Cambered
Bar |
Close |
Bands |
|
138 |
3
Board Press |
Olympic
Bar |
Close |
Bands |
|
139 |
3
Board Press |
Cambered
Bar |
Wide |
Reverse
Band |
|
140 |
3
Board Press |
Olympic
Bar |
Wide |
Reverse
Band |
|
141 |
3
Board Press |
Cambered
Bar |
Medium |
Reverse
Band |
|
142 |
3
Board Press |
Olympic
Bar |
Medium |
Reverse
Band |
|
143 |
3
Board Press |
Cambered
Bar |
Close |
Reverse
Band |
|
144 |
3
Board Press |
Olympic
Bar |
Close |
Reverse
Band |
|
145 |
3
Board Press |
Cambered
Bar |
Wide |
Weight
Releasers |
|
146 |
3
Board Press |
Olympic
Bar |
Wide |
Weight
Releasers |
|
147 |
3
Board Press |
Cambered
Bar |
Medium |
Weight
Releasers |
|
148 |
3
Board Press |
Olympic
Bar |
Medium |
Weight
Releasers |
|
149 |
3
Board Press |
Cambered
Bar |
Close |
Weight
Releasers |
|
150 |
3
Board Press |
Olympic
Bar |
Close |
Weight
Releasers |
|
151 |
Floor
Press |
Cambered
Bar |
Wide |
|
|
152 |
Floor
Press |
Olympic
Bar |
Wide |
|
|
153 |
Floor
Press |
Cambered
Bar |
Medium |
|
|
154 |
Floor
Press |
Olympic
Bar |
Medium |
|
|
155 |
Floor
Press |
Cambered
Bar |
Close |
|
|
156 |
Floor
Press |
Olympic
Bar |
Close |
|
|
157 |
Floor
Press |
Cambered
Bar |
Wide |
Chains |
|
158 |
Floor
Press |
Olympic
Bar |
Wide |
Chains |
|
159 |
Floor
Press |
Cambered
Bar |
Medium |
Chains |
|
160 |
Floor
Press |
Olympic
Bar |
Medium |
Chains |
|
161 |
Floor
Press |
Cambered
Bar |
Close |
Chains |
|
162 |
Floor
Press |
Olympic
Bar |
Close |
Chains |
|
163 |
Floor
Press |
Cambered
Bar |
Wide |
Bands |
|
164 |
Floor
Press |
Olympic
Bar |
Wide |
Bands |
|
165 |
Floor
Press |
Cambered
Bar |
Medium |
Bands |
|
166 |
Floor
Press |
Olympic
Bar |
Medium |
Bands |
|
167 |
Floor
Press |
Cambered
Bar |
Close |
Bands |
|
168 |
Floor
Press |
Olympic
Bar |
Close |
Bands |
|
169 |
Floor
Press |
Cambered
Bar |
Wide |
Reverse
Band |
|
170 |
Floor
Press |
Olympic
Bar |
Wide |
Reverse
Band |
|
171 |
Floor
Press |
Cambered
Bar |
Medium |
Reverse
Band |
|
172 |
Floor
Press |
Olympic
Bar |
Medium |
Reverse
Band |
|
173 |
Floor
Press |
Cambered
Bar |
Close |
Reverse
Band |
|
174 |
Floor
Press |
Olympic
Bar |
Close |
Reverse
Band |
|
181 |
JM
Press |
Cambered
Bar |
Wide |
|
|
182 |
JM
Press |
Olympic
Bar |
Wide |
|
|
184 |
JM
Press |
Olympic
Bar |
Medium |
|
|
186 |
JM
Press |
Olympic
Bar |
Close |
|
|
188 |
JM
Press |
Olympic
Bar |
Wide |
Chains |
|
190 |
JM
Press |
Olympic
Bar |
Medium |
Chains |
|
192 |
JM
Press |
Olympic
Bar |
Close |
Chains |
|
194 |
JM
Press |
Olympic
Bar |
Wide |
Bands |
|
196 |
JM
Press |
Olympic
Bar |
Medium |
Bands |
|
198 |
JM
Press |
Olympic
Bar |
Close |
Bands |
|
200 |
JM
Press |
Olympic
Bar |
Wide |
Reverse
Band |
|
202 |
JM
Press |
Olympic
Bar |
Medium |
Reverse
Band |
|
204 |
JM
Press |
Olympic
Bar |
Close |
Reverse
Band |
|
206 |
JM
Press |
Olympic
Bar |
Wide |
Weight
Releasers |
|
208 |
JM
Press |
Olympic
Bar |
Medium |
Weight
Releasers |
|
210 |
JM
Press |
Olympic
Bar |
Close |
Weight
Releasers |
|
211 |
Pin
Presses |
Olympic
Bar |
Wide |
|
|
212 |
Pin
Presses |
Olympic
Bar |
Medium |
|
|
213 |
Pin
Presses |
Olympic
Bar |
Close |
|
|
214 |
Pin
Presses |
Olympic
Bar |
Wide |
Chains |
|
215 |
Pin
Presses |
Olympic
Bar |
Medium |
Chains |
|
216 |
Pin
Presses |
Olympic
Bar |
Close |
Chains |
|
217 |
Pin
Presses |
Olympic
Bar |
Wide |
Bands |
|
218 |
Pin
Presses |
Olympic
Bar |
Medium |
Bands |
|
219 |
Pin
Presses |
Olympic
Bar |
Close |
Bands |
|
220 |
Pin
Presses |
Olympic
Bar |
Wide |
Reverse
Band |
|
221 |
Pin
Presses |
Olympic
Bar |
Medium |
Reverse
Band |
|
222 |
Pin
Presses |
Olympic
Bar |
Close |
Reverse
Band |
|
223 |
Carpet
Press |
Cambered
Bar |
Wide |
|
|
224 |
Carpet
Press |
Olympic
Bar |
Wide |
|
|
225 |
Carpet
Press |
Cambered
Bar |
Medium |
|
|
226 |
Carpet
Press |
Olympic
Bar |
Medium |
|
|
227 |
Carpet
Press |
Cambered
Bar |
Close |
|
|
228 |
Carpet
Press |
Olympic
Bar |
Close |
|
|
229 |
Carpet
Press |
Cambered
Bar |
Wide |
Chains |
|
230 |
Carpet
Press |
Olympic
Bar |
Wide |
Chains |
|
231 |
Carpet
Press |
Cambered
Bar |
Medium |
Chains |
|
232 |
Carpet
Press |
Olympic
Bar |
Medium |
Chains |
|
233 |
Carpet
Press |
Cambered
Bar |
Close |
Chains |
|
234 |
Carpet
Press |
Olympic
Bar |
Close |
Chains |
|
235 |
Carpet
Press |
Cambered
Bar |
Wide |
Bands |
|
236 |
Carpet
Press |
Olympic
Bar |
Wide |
Bands |
|
237 |
Carpet
Press |
Cambered
Bar |
Medium |
Bands |
|
238 |
Carpet
Press |
Olympic
Bar |
Medium |
Bands |
|
239 |
Carpet
Press |
Cambered
Bar |
Close |
Bands |
|
240 |
Carpet
Press |
Olympic
Bar |
Close |
Bands |
|
241 |
Carpet
Press |
Cambered
Bar |
Wide |
Reverse
Band |
|
242 |
Carpet
Press |
Olympic
Bar |
Wide |
Reverse
Band |
|
243 |
Carpet
Press |
Cambered
Bar |
Medium |
Reverse
Band |
|
244 |
Carpet
Press |
Olympic
Bar |
Medium |
Reverse
Band |
|
245 |
Carpet
Press |
Cambered
Bar |
Close |
Reverse
Band |
|
246 |
Carpet
Press |
Olympic
Bar |
Close |
Reverse
Band |
|
247 |
Carpet
Press |
Cambered
Bar |
Wide |
Weight
Releasers |
|
248 |
Carpet
Press |
Olympic
Bar |
Wide |
Weight
Releasers |
|
249 |
Carpet
Press |
Cambered
Bar |
Medium |
Weight
Releasers |
|
250 |
Carpet
Press |
Olympic
Bar |
Medium |
Weight
Releasers |
|
251 |
Carpet
Press |
Cambered
Bar |
Close |
Weight
Releasers |
|
252 |
Carpet
Press |
Olympic
Bar |
Close |
Weight
Releasers |
|
253 |
JM
Carpet Press |
Cambered
Bar |
Wide |
|
|
254 |
JM
Carpet Press |
Olympic
Bar |
Wide |
|
|
255 |
JM
Carpet Press |
Cambered
Bar |
Medium |
|
|
256 |
JM
Carpet Press |
Olympic
Bar |
Medium |
|
|
257 |
JM
Carpet Press |
Cambered
Bar |
Close |
|
|
258 |
JM
Carpet Press |
Olympic
Bar |
Close |
|
|
259 |
JM
Carpet Press |
Cambered
Bar |
Wide |
Chains |
|
260 |
JM
Carpet Press |
Olympic
Bar |
Wide |
Chains |
|
261 |
JM
Carpet Press |
Cambered
Bar |
Medium |
Chains |
|
262 |
JM
Carpet Press |
Olympic
Bar |
Medium |
Chains |
|
263 |
JM
Carpet Press |
Cambered
Bar |
Close |
Chains |
|
264 |
JM
Carpet Press |
Olympic
Bar |
Close |
Chains |
|
265 |
JM
Carpet Press |
Cambered
Bar |
Wide |
Bands |
|
266 |
JM
Carpet Press |
Olympic
Bar |
Wide |
Bands |
|
267 |
JM
Carpet Press |
Cambered
Bar |
Medium |
Bands |
|
268 |
JM
Carpet Press |
Olympic
Bar |
Medium |
Bands |
|
269 |
JM
Carpet Press |
Cambered
Bar |
Close |
Bands |
|
270 |
JM
Carpet Press |
Olympic
Bar |
Close |
Bands |
|
271 |
JM
Carpet Press |
Cambered
Bar |
Wide |
Reverse
Band |
|
272 |
JM
Carpet Press |
Olympic
Bar |
Wide |
Reverse
Band |
|
273 |
JM
Carpet Press |
Cambered
Bar |
Medium |
Reverse
Band |
|
274 |
JM
Carpet Press |
Olympic
Bar |
Medium |
Reverse
Band |
|
275 |
JM
Carpet Press |
Cambered
Bar |
Close |
Reverse
Band |
|
276 |
JM
Carpet Press |
Olympic
Bar |
Close |
Reverse
Band |
|
277 |
JM
Carpet Press |
Cambered
Bar |
Wide |
Weight
Releasers |
|
278 |
JM
Carpet Press |
Olympic
Bar |
Wide |
Weight
Releasers |
|
279 |
JM
Carpet Press |
Cambered
Bar |
Medium |
Weight
Releasers |
|
280 |
JM
Carpet Press |
Olympic
Bar |
Medium |
Weight
Releasers |
|
281 |
JM
Carpet Press |
Cambered
Bar |
Close |
Weight
Releasers |
|
282 |
JM
Carpet Press |
Olympic
Bar |
Close |
Weight
Releasers |
|
284 |
JM
Floor Press |
Olympic
Bar |
Wide |
|
|
286 |
JM
Floor Press |
Olympic
Bar |
Medium |
|
|
288 |
JM
Floor Press |
Olympic
Bar |
Close |
|
|
290 |
JM
Floor Press |
Olympic
Bar |
Wide |
Chains |
|
292 |
JM
Floor Press |
Olympic
Bar |
Medium |
Chains |
|
294 |
JM
Floor Press |
Olympic
Bar |
Close |
Chains |
|
296 |
JM
Floor Press |
Olympic
Bar |
Wide |
Bands |
|
298 |
JM
Floor Press |
Olympic
Bar |
Medium |
Bands |
|
300 |
JM
Floor Press |
Olympic
Bar |
Close |
Bands |
|
302 |
JM
Floor Press |
Olympic
Bar |
Wide |
Reverse
Band |
|
304 |
JM
Floor Press |
Olympic
Bar |
Medium |
Reverse
Band |
|
306 |
JM
Floor Press |
Olympic
Bar |
Close |
Reverse
Band |
|
|
|
|
|
|