How do I vary my bench presses?

Fitness

I enjoy using the bench press but I’ve been doing standard flat, incline and decline presses for a while now. What other variations are possible?
Matt Biggins, Surrey

Jason Anderson answers: Having your hands six inches (15cm) apart shifts some of the burden from your chest to your shoulders and triceps. Replacing your regular bench press with this variation will build some strength in your arms, allowing them to assist with lifting more weight when you go back to your regular sets. You can also try reversing your grip, which increases the involvement of the biceps.

Try some press-up roll-outs to hit your abdominals and the lower part of your pecs. Load a bar with small weight plates at each end. Then place it on the floor, grasp the bar with a wide grip and get into a press-up position. Do a regular press-up but stop at the top, brace your abs and then let the bar roll out along the floor as far out as you can, while staying in control. Pause, then return to the start position and do another press-up.