Position Papers · Free PDF
The Bench and Variations.
The BFS perspective on the bench press and its variations — the most popular lift in training, and how variations like the incline fit a school program.
First page of the PDF
Free with your email
Get The Bench and Variations.
Tell us who’s running the program and this PDF is yours, free.
What’s inside.
- The bench press's place next to the squat and clean
- The incline press and other variations, compared
- How upper-body pressing fits the BFS core lifts
- Perspective from decades of school weight rooms
Beyond the PDF.
The position papers are the written backbone of BFS coach education — certifications, clinics, and courses live in Develop.