Feet Up Alternating DB Bench Press

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The feet up alternating dumbbell bench press offers a powerful solution for lifters experiencing lower back discomfort during traditional bench pressing by elevating the feet to create a neutral spine position that eliminates excessive lumbar extension. This variation not only protects your lower back but simultaneously increases your pressing range of motion and challenges your thoracic spine rotation and core stability in ways that standard bench pressing cannot match. Learn the proper setup, execution techniques, and programming strategies to implement this shoulder-friendly, back-safe pressing variation that builds serious chest strength while keeping your spine happy and healthy.

DB Bench Press On Plyo Box

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The dumbbell bench press on plyo box solves the biggest challenge facing solo trainers: executing heavy dumbbell floor presses without assistance for setup and dismount. This shoulder-safe pressing variation uses an 18-inch plyo box to match competition bench height, allowing you to build pressing strength with controlled range of motion while maintaining the exact setup and mechanics that transfer directly to your powerlifting bench press. Whether you train alone in a home gym or need an intelligent accessory movement that builds chest strength without requiring spotters, this exercise delivers quality pressing volume with practical execution that eliminates the logistical frustrations of traditional floor press work.

DB Bench Floor Press

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The dumbbell bench floor press using an elevated setup solves the biggest challenge with traditional floor pressing by letting you handle heavy dumbbells without the awkward struggle of getting into position on the ground. This variation delivers all the lockout strength and shoulder-friendly benefits of regular floor presses while using your normal bench press setup, making it perfect for solo training sessions when you need to push serious weight. Whether you’re a powerlifter building lockout power or someone managing shoulder issues who still wants effective pressing volume, this practical setup hack transforms floor press work from frustratingly limited to genuinely productive.