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The bench press is one of the most popular exercises used to build upper body strength. It’s a great way to target your chest, shoulders, and triceps and can help improve your overall fitness level. But if you want to get the most out of your workouts and maximize your strength training, it’s important to add variations to your routine.
By adding different variations of the bench press, you can work different parts of your muscles and increase your range of motion for a more effective workout. Here are six variations of the bench press that you can incorporate into your routine to take your strength training to the next level.
The incline bench press is a variation of the traditional flat bench press. The difference between the two is that the incline bench press is performed on an incline bench set at an angle of 30-45 degrees. This works your upper chest, as well as your front deltoids, which are the primary muscles worked during this exercise.
To perform the incline bench press, start by lying on the incline bench with your feet flat on the floor and your back firmly against the bench. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Lower the barbell to your chest and then push up until your arms are straight. Then lower the barbell slowly back down to your chest and repeat.
The decline bench press is similar to the incline bench press but with one key difference: the bench is set at a decline angle of 15-30 degrees. This variation works your lower chest, as well as your triceps and front deltoids. To perform the decline bench press, start by lying on the decline bench with your feet flat on the floor. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell to your chest and then push up until your arms are straight. Then lower the barbell slowly back down to your chest and repeat.
The close grip bench press is a variation of the traditional flat bench press that focuses on your triceps. The difference between the two is that the close grip bench press is performed with your hands closer together - usually about 6-12 inches apart. To perform the close grip bench press, start by lying on the flat bench with your feet flat on the floor and your back firmly against the bench. Grasp the barbell with a close, overhand grip. Lower the barbell to your chest and then push up until your arms are straight. Then lower the barbell slowly back down to your chest and repeat.
The dumbbell bench press is another variation of the traditional flat bench press. The difference between the two is that the dumbbell bench press is performed with dumbbells instead of a barbell. This variation is great for increasing stability, balance, and range of motion in your chest muscles. To perform the dumbbell bench press, start by lying on the flat bench with your feet flat on the floor and your back firmly against the bench. Grasp a pair of dumbbells with an overhand grip. Lower the dumbbells to your chest and then press up until your arms are straight. Then lower the dumbbells slowly back down to your chest and repeat.
The single arm bench press is a unilateral exercise, meaning it works one side of your body at a time. This variation is great for targeting the working muscles more intensely, as well as helping to improve balance and coordination. To perform the single arm bench press, start by lying on the flat bench with your feet flat on the floor and your back firmly against the bench. Grasp a dumbbell with one hand and lower it to your chest. Then press up until your arm is straight. Then lower the dumbbell slowly back down to your chest and repeat. Switch sides and repeat.
The floor press is a variation of the traditional bench press that works your chest and triceps. The difference between the two is that the floor press is performed on the ground instead of on a bench. To perform the floor press, start by lying on the ground with your feet flat on the floor and your back firmly against the ground. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Lower the barbell to your chest and then press up until your arms are straight. Then lower the barbell slowly back down to your chest and repeat.
These six variations of the bench press can help you maximize your strength training and get the most out of your workouts. Incorporate these exercises into your routine to target different parts of your muscles and increase your range of motion for a more effective workout.
