How much do you bench press?
That’s one private question a man gets asked a lot.
And it’s a matter of pride.
The bench press is a classic strength-building exercise that has stood the test of time. By targeting the muscles of the chest, shoulders, and triceps, its variations offer a high-hypertrophy workout that bulks up your upper body to masculine ideals. And, of course, it’s also for women who want to break away from harmful stereotypes that belittle chest-strong women!Â
Here, we will explore four bench press variations to meet the undying appeal of a powerful upper body. Understanding the importance of these variations and putting them into your training routine can do so much for your confidence and aesthetics.
#1 Barbell Bench Press:
The barbell bench press is the classic and foundational variation that primarily targets the pectoralis major (chest muscles) while engaging the shoulders and triceps.
- Lie on a flat bench with your feet firmly planted on the ground.
- Grip the barbell slightly wider than shoulder-width apart, with your palms facing away from you.
- Lower the barbell to your chest while maintaining control and keeping your elbows at a 45-degree angle.
- Press the barbell back up to the starting position, extending your arms fully.
- Maintain proper form and avoid arching your back excessively.
#2 Dumbbell Bench Press:
The dumbbell bench press variation offers a greater range of motion and requires greater stabilization compared to the barbell bench press. It targets the chest, shoulders, and triceps while also engaging the stabilizing muscles.
- Lie on a flat bench with a dumbbell in each hand, palms facing forward.
- Extend your arms fully, directly above your shoulders.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 45-degree angle.
- Press the dumbbells back up to the starting position, extending your arms fully.
- Maintain control throughout the movement and engage your core for stability.
#3 Incline Bench Press:
The incline bench press targets the upper chest, shoulders, and triceps, emphasizing the development of the upper portion of the pectoralis major.
- Set the bench at a 30-45 degree angle.
- Lie on the bench with your feet firmly planted on the ground.
- Grip the barbell or dumbbells with a slightly wider than shoulder-width grip.
- Lower the weight to your upper chest while maintaining control and keeping your elbows at a 45-degree angle.
- Press the weight back up, extending your arms fully.
- Keep your core engaged and avoid excessive arching of the back.
#4 Close Grip Bench Press:
The close grip bench press variation places more emphasis on the triceps while still engaging the chest and shoulders.
- Lie on a flat bench with your feet firmly planted on the ground.
- Grip the barbell with your hands positioned closer than shoulder-width apart.
- Lower the barbell to your lower chest, keeping your elbows closer to your sides.
- Press the barbell back up, extending your arms fully.
- Keep your core engaged and maintain control throughout the movement.
Conclusion:
Incorporating bench press variations into your training routine can help you develop a powerful and well-rounded upper body.Â
The barbell bench press, dumbbell bench press, incline bench press, and close grip bench press target various muscle groups in the chest, shoulders, and triceps.
By incorporating these variations, you can enhance upper body strength, promote muscle development, and improve overall athletic performance. Remember to start with appropriate weights, focus on proper form, and gradually increase the load as you progress.Â
By embracing the undying appeal of a powerful upper body through these bench press variations, you can elevate your strength training, achieve your fitness goals, and showcase the strength and power of your upper body.
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