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Seven alternative resistance training techniques, performed using a bench press exercise, were compared with heavy weight training (HWT) on a number of variables. These resistance training techniques included isokinetics, eccentrics, functional isometrics, super slow motion, rest pause, breakdowns, and maximal power training. The main results were that eccentrics and isokinetics had significantly (p < 0.05) greater levels of force and integrated electromyography than HWT during the eccentric phase. Likewise, functional isometrics had significantly more force and breakdowns significantly higher triceps brachii electromyography than HWT in the concentric phase. Super slow motion and maximal power training both recorded significantly lower levels of force and integrated electromyography than HWT in each phase. However, super slow motion resulted in significantly greater time under tension (61.70 ± 2.12 vs. 21.15 ± 0.92 seconds) than HWT. Maximal power training recorded significantly greater levels of power production than HWT in both the eccentric and concentric phases. Although no alternative resistance training techniques were found to produce significantly greater levels of blood lactate response than HWT, maximal power training and eccentrics produced significantly lower levels.