Bar and Weight Plate Chest Exercises
Bench pressing is great, but there are many more ways you can train your chest with a barbell and weight plates. Read our guide to find your new favourite exercise.
Back to All Exercises | Back to Bar & Weight Plate Exercises | Back to Chest Exercises
Bench Press
• Lie on a Flat Weight Bench, underneath a racked barbell.
• Unrack the bar, arch your back slightly, and pull the bar down to your chest.
• Push the bar up until your arms are extended.
TOP TIP: When the bar reaches your chest, you can push your feet into the floor to get more power when pushing the bar upwards.
Close Grip Bench Press
• Lie on a flat weight bench, under a racked barbell.
• With your hands just outside shoulder width, unrack the bar.
• Pull the bar to your mid chest and drive it back up.
WHY IT WORKS: Using a close grip targets your triceps more than a wide grip.
Cross Body Front Raise
• Place a barbell into a landmine handle.
• Stand behind the other end of the bar and hold the sleeve with the hand closest to it, arm outstretched.
• Pull the bar in front of your torso, curving it towards your body.
• Push the bar away, following the same arcing path.
VARIATION: If you don’t have access to a landmine anchor, you can perform this with dumbbells or cables.
Earthquake Bench Press
• Attach two kettlebells to the sleeves of an empty barbell using resistance bands.
• Lay on a flat weight bench, unrack the bar, lower it to your chest, then push it into the sky.
WHY IT WORKS: This advanced bench press variation uses instability to target smaller stabilising muscles around the chest.
Incline Bench Press
• Set a weight bench between 30-45 degrees.
• Lie on the bench, looking straight up at the bar.
• Hands outside your shoulders, unrack the bar and bring it over your shoulders.
• Bring it down to your upper chest, tucking your elbows in.
TOP TIP: Ensure your spotter bars are just above your chest height to catch your barbell if you fail.
From: Best Exercises For Your Upper, Middle, and Lower Chest
Landmine Flye
• Lie on your back, holding a landmine parallel to you, with your arm out to the side.
• Bring the bar to the middle of your chest and back out.
WHY IT WORKS: This unilateral chest exercise lets you train your pecs and delts individually, allowing you to address any imbalances.
Larsen Press
• Lie on a flat weight bench, eyes in line with a racked Barbell.
• Instead of having your feet on the floor, your legs should be straight out.
• Unrack the barbell and pull it to your mid chest.
• Push the bar back up.
GET GOOD FORM: You might find it harder to keep the bar steady, so pay close attention.
Pause Bench Press
• Lie underneath a racked barbell.
• Unrack the bar and bring it to your chest.
• Pause for a few seconds.
• Press the bar up.
VARIATION: Pausing in the bench press eliminates bouncing, helping you develop increased strength.
From: The 10 Best Bench Press Variations You Should Be Doing
Pin Press
• Set up a pair of spotters in a power rack, above chest height.
• Unrack a barbell and pull the bar down, resting it on the spotters.
• Press the bar back up.
WHY IT WORKS: The pin press is a partial bench press variation that improves your eccentric control.
Spoto Press
• Lie on a flat weight bench, eyes underneath the barbell, feet pressed into the ground.
• Unrack the bar and slowly lower it, pausing just above your chest.
• Hold the bar there for a moment, then press it above you.
WHY IT WORKS: The Spoto press eliminates the stretch reflex, making you work harder to lift the bar.
Svend Press
• Hold a weight plate in front of your chest, with your hands on the flat sides.
• Press your hands together for as long as possible.
• Put the plate down and shake your arms out before the next rep.
VARIATION: You can also perform the Svend press with a dumbbell or medicine ball.
Tempo Bench Press
• Begin performing a standard bench press but slow down on the descent.
• Once you reach your chest, push the bar up as quickly as possible.
GET GOOD FORM: The bar should take 3-5 seconds on the way down.
From: The 10 Best Bench Press Variations You Should Be Doing
Variable Resistance Bench Press
• Wrap a resistance band around your band pegs and the ends of a racked barbell.
• Unrack the bar, bring it to your chest and then press it up.
TOP TIP: Aim for an approx. ratio of 15% band to 85% plate.
From: The 10 Best Bench Press Variations You Should Be Doing
Weighted Deficit Push Up
• Get into a high plank position, with your hands on two weight plates and a light weight plate on your back.
• Lower your chest to the ground, rise, and repeat.
GET GOOD FORM: Practice this movement without the weight plate on your back, and start with no more than 5kg.
Weighted Push Up
• Get into a full plank position.
• Have someone place a bumper plate on the middle of your back.
• Keeping your shoulders over your wrists, and your feet together, lower to the floor before pushing back up.
TOP TIP: Start this exercise with a low weight.
Back to All Exercises | Back to Bar & Weight Plate Exercises | Back to Chest Exercises