Setup on edge of bench, with DB’s on quads.

This one had “conditioning” and “finisher” movement written all over it.

This is certainly not for the weak.

The weighted dip has been met with love and criticism in the strength training world.

Use a slow and controlled making sure to get a full stretch throughout the pec region.

This is one way to take a great machine and make it better.

This one is not that complicated to explain.

This exercise is pretty simple, despite the name.

Start in a pushup position with one hand on a med ball and one hand on the ground

These are a great way to pump up your chest and shoulders and aid in recovery.

Here is another great pec movement for those trying to avoid or come back from pec tears.

Since I’ve torn or injured my pecs more times than I’ve seen Paris Hilton on TV

Let’s get this straight right away. This is a movement that you are only allowed to do when no one is around.

This is a different movement that many have not used before. It does require a little set up but is a welcome variation.

This is a great movement for avoiding pec tears if you are training for maximum bench press strength.

I will admit it. This is one movement I discovered just screwing around in the gym.

This is a great way to pump up your upper body and not think too much.

The incline press is a fairly standard lift, so I don’t think that there is too much that needs to be said about this lift.

Lay on the floor with your head directly between the two bars.

I always remember the famous quote from Dave Tate, “I’ll press off of anything. Give me a hoagie and I’ll press off that thing!” I swear I’m not making that up.

I am huge fan of the floor press and think this variation is about as good as the original.

The chain press is a max effort movement to help develop the lockout power of the bench press.

The fat bar 2 board press is a great variation to the regular 2 board press.

This movement is intended to work the triceps.

This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout.

The cambered bar bench press is one of the best ways to increase the strength off of your chest.

Many times it is hard to find someone to train with and this can be especially difficult when you need a spot or someone to hold the boards when performing a board press.

I do understanding most readers don’t bench press with a shirt and more than likely never will.

Your guess is as good as mine.

The 5 Board Press, along with the 4 Board Press, is one of of the best ways to increase lockout strength for your bench press.

The 5 Board Floor Press is performed just like a regular 5 Board Press except that you are lying on the floor.

I think the 4 Board Press is one of the best lockout exercises you can do.

The 4 Board Floor Press is performed just like a regular 4 Board Press except that you are lying on the floor.

The 3 Board Press is also a great way to control the range of motion if you are dealing with shoulder and pec injuries.

The 2 Board Press is one of the top 5 all-time max effort exercises.

The 1 Board Press has become a favorite of lifters, from raw to equipped lifters. To perform this exercise, all you need is a one board (a 2×6 works perfectly) and a regular bench.

The X Band press is a great tool used to mimic using a bench shirt.

The X Band press is a great tool used to mimic using a bench shirt.

This isn’t a common exercise but it great variation to throw in as well as a great way to do inclines if you have shoulder problems.

This lift is usually only done by lifters that have a very long wingspan and have a very large ROM.

Now this excise is great for shoulder, chest and triceps strength.

This movement is performed by attaching a band around the top of your power rack.

It is not often that we run across a movement that is Pure Gold.

Lean forward and use a hugging motion.

If you have no idea what we mean when we tell you to pull the bar apart when you bench then this is the movement for you.

Band resisted push ups.

Begin this exercise in the same position as the suspended push-up.

How many people do you see in the gym trying to make an exercise more difficult, believing the more difficult it is, the more effective the exercise will be?

At some point in their training careers, most people reading this have probably been asked, “What’s your bench,” as if the bench is the one and only indicator of strength.