🏋️‍♂️ 8 better bench press variations to unlock serious gains

plus: how to train for speed!                                                                                                                                                                                                                                                                                                                                                                                                                 December 08, 2023 | [Read Online]( [BarBend Newsletter] Today’s newsletter is presented by Wildgrain. If you want to carb up with delicious sourdough bread and fresh pasta delivered right to your door, there’s no better place to start than with [a membership to Wildgrain](. Here’s what we’ve got for you today: - How to train power for speed and stronger lifts - The triceps exercises you need in your routine - The best bench press variations for newfound gains Training Tips Power and Glory Credit: William Breault/BarbellStories Bulging biceps and chiseled pecs will get you looks at the beach. A five-plate squat turns heads in most commercial gyms. But genuine, well-developed athletic power bleeds into every activity you perform, enhancing your speed, skill, coordination, agility, and more. Anyone who considers themselves an athlete — recreationally or otherwise — should train to develop their power output. In athletic contexts, power is distinct from strength, which is purely about the amount of weight you can lift, usually for a single repetition. Power is your rate of force development (RFD) — not just how much you can lift, but how fast you can lift it. Unlike strength training, which is sometimes as simple as adding five pounds to the barbell every time you step into the gym, or bodybuilding, which revolves around creating fatigue, power training requires a degree of finesse to benefit from. Power training can unlock your athletic potential both in and out of the gym, and we’ve got a complete guide on doing it the right way. [Get the Power-Up]( From Our Sponsor Carb Lover in Your Life? Need the perfect gift for the carb loader in your life? Specializing in delivering bake-from-frozen artisanal sourdough, fresh pasta, and exquisite pastries, [Wildgrain]( brings the magic of small bakeries right to the doorsteps of those you care about. Imagine the joy on their faces as they unwrap a box filled with handcrafted sourdough, delicate pastries, and fresh pasta. Tailor the box frequency and select from an array of delectable add-ons and seasonal treats so every box is as perfect as your gift-giving. And as a BarBend reader, sign up today and receive complimentary croissants with every box. [Order Now to Be in Time for Christmas]( Exercises All Killer, No Filler Credit: MDV Edwards / Shutterstock Big slabs of muscle on the backside of your arms are vital for pressing power and flexing up on everyone in the room. But are your arms living up to their potential? More specifically, are you training your triceps hard enough? If not, the eight exercises below should do the trick. Heavy compound moves and isolation exercises are necessary for training your triceps. Putting close-grip bench benches together in a program with triceps kickbacks or overhead dumbbell extensions is a spicy recipe for bigger, more defined arms. Run the gamut of triceps training by digesting this arm-centric article. [Grow Your Triceps]( Workouts Bench the Bench Credit: @brooklynninenine / Giphy Every Monday may be International Bench Press Day, but that doesn’t mean you have to just lie down, look at the ceiling, and think of England while slogging through the same up-and-down motion for the umpteenth time this month. No, the bench press revolution is alive and well, and with these eight variations on the classic version, you can show off your crushing independence. Giving your chest the variable stimulus needed to grow can include changing up your tempo from a chest-bouncing heave to a slow-and-controlled descent, ascent, or both. Switching up grips between narrow and wide puts the pressure on muscles from a slightly different angle, and opting for a neutral grip with a Swiss bar opens up even more significant worlds of geometric pumps. Blast that weight off your chest with these new and eye-opening lifts. [Learn the Moves]( Everything Else Walk the Plank Credit: New Africa / Shutterstock - This is no normal plank — the side plank is a great variation to support stronger barbell lifts and build your six-pack. [Here’s how to do it](. - The 2024 competitive CrossFit calendar is taking shape, with [all the sites and dates]( for each region’s Semifinals being released by CrossFit HQ this week. - The best nitric oxide supplement should increase blood flow with research-backed ingredients. These are [our tried-and-true favorites](. [fb]( [tw]( [ig]( [yt]( [in]( [Advertise with us]( Update your email preferences or unsubscribe [here]( © 2023 BarBend Newsletter 228 Park Ave S, #29976, New York, New York 10003, United States [[beehiiv logo]Powered by beehiiv](