Tag Archives: bench
Standard gym exercises such as the legendary Squat, Bench, Deadlift and Press are staples for the routines of many great lifters and athletic champions, but sometimes repeatedly doing these can leave you with various aches and pains (not to mention bored).
There are lots of different exercises available that still work the same muscles groups, however they add some much needed variety to your training. I will delve in to some of my personal favourites and why they are excellent alternatives to try.
Bored of Back Squat?…. Forget Frustration with Front Squat.
Front Squats are great for building solid legs, a cast iron core and a solid upper thoracic. Aim for 80-85% of your back squat in this movement.
Flat Bench Faltering?…. Intensify with an Incline (Y).
Swapping flat bench for incline will help fill out those pecs, pull out that posture and create some impressive strength gains too. Aim for 70-80% of Flat Bench.
Deadlifting become Dire?…. Develop with Deficits :).
Deficit deadlifts performed with a snatch width grip will help you develop a solid pull from the floor while filling out your upper back and lats with some solid muscle. It’s also great for grip too. If you hit 70% of your regular overhand deadlift you’ve done well.
Over Head getting Overly Hard?…. Banish Niggles with Behind the Neck.
The Behind the neck press requires a decent amount of mobility but it will not only help improve your regular press once you master the movement, it will also hit your shoulders in ways you can’t imagine and build beastly triceps. Once you get good at the movement and develop strong technique try and aim for 80% of your normal press.
Adding any one of all of these exercises in to your routine will help you break through plateaus and progress. My only advice is start light (50% of 1RM) and cement solid form, if you don’t you run the risk of injury.