10 MANDATORY Variations for Building POWER in the Bench Press

Summary by Krater

The video explains how to develop upper-body power and neurological force for the bench press through specific phases and movements, categorised into the start, speed and follow-through, and lockout.

From the video

Answers: What are the best bench press variations for developing power?

• bench press power development
• neurological force generation
• bench press start movements
• bench press speed training
• bench press lockout exercises

Exercises

• bench press · barbell
• pin press · barbell · 6
• cambered bar bench press · cambered bar
• deadlift · barbell

What it concludes

• Eliminating the stretch reflex using a long pause at the bottom of the bench press builds starting power and eliminates stretch reflex energy.
• Dead presses and pin presses starting from a dead stop remove the stretch reflex and train starting power effectively.
• A spoto press removes contact with the chest, keeping tension on the muscles and forcing a strict start.
• Deficit bench pressing using a cambered bar or fat grips provides a deeper range of motion and conditions a stronger start.
• The Sling Shot forces you to go through the full range of motion under tension while overloading the top and improving speed.
• Iso-pin pushes and pin presses train the nervous system to handle heavy weight and improve lockout strength.