Exercises

The 21 types of bench press exercises for a Bigger and Stronger Chest. Why Should You Practice Bench Press Variations?

The bench press is one of the most popular weightlifting exercises. There are many different types of bench press exercises that you can do to target different areas of your chest.

types of bench press exercises

In this blog post, we will discuss the three most common types of bench press exercises and how to perform them correctly. We will also provide video demonstrations so that you can see how each exercise is performed. Let’s get started!

What is the definition of bench press?

What is the definition of bench press?

The bench press is an exercise that works the muscles of the chest, shoulders, and triceps.

It is often considered the cornerstone exercise of any weightlifting routine. The bench press can be performed with dumbbells, a barbell, or a resistance band.

What are the benefits of bench press?

What are the benefits of bench press?

The bench press is a great exercise for developing strength and muscle mass in the upper body. It can also help to improve your posture and reduce your risk of injuries.

Muscles worked by a bench press

The bench press works the chest, shoulders, and triceps.

How to do a bench press:

1. Lie down on a flat bench with your feet flat on the ground and your back pressed against the bench.

2. Grip the barbell with your hands shoulder-width apart.

3. arch your back and tighten your core muscles.

4. Slowly lower the barbell to your chest, pause for a moment, and then press the barbell back up to the starting position.

What are the muscular effects of different bench press variations?

What are the muscular effects of different bench press variations?

The different variations of the bench press exercise work different muscles to a greater or lesser extent.

For example, the close-grip bench press works the triceps more than the other variations.

Bench presses should be a part of your routine.

Bench presses should be a part of your routine.

The bench press is a great exercise to include in your workout routine, whether you are trying to build muscle or burn fat.

If you are trying to build muscle, you should aim to do 3-5 sets of 8-12 reps of the bench press.

If you are trying to lose fat, you can do 2-3 sets of 12-15 reps of the bench press.

You can also vary the intensity of the bench press by using heavier weights or doing more repetitions.

The best bench press exercises

The best bench press exercises

Bench Press with a Tight Grip

The first type of bench press exercise is the standard grip. In order to perform this grip, you will need to have your hands placed on the barbell at shoulder width apart.

Once you have your grip, you will then lower the barbell down to your chest and then press it back up to the starting position.

Bench Press (Wide-Grip)

The second type of bench press exercise is the wide-grip. The wide-grip is performed by placing your hands on the barbell at a wider than shoulder width apart.

Just like the standard grip, you will then lower the barbell down to your chest and press it back up to the starting position.

Bench Press tempo

The third of bench press exercise is the tempo. The tempo is performed by lowering the barbell down to your chest in a slow and controlled manner.

Once the barbell reaches your chest, you will then explode up as fast as you can and press the barbell back to the starting position.

As you can see, there are three different types of bench press exercises that you can perform in order to build muscle and strength in your chest, shoulders, and triceps.

Bench Press with Incline

The fourth type of bench press is the incline. The incline is performed by placing your feet on an elevated surface and then placing your hands on the barbell at shoulder width apart.

From here, you will lower the barbell down to your chest and then press it back up to the starting position.

Press Spoto

The fifth of bench press is the Press Spoto. The Press Spoto is performed by placing your hands on the barbell at shoulder width apart and then pressing the barbell up until your arms are fully extended.

From here, you will pause for a moment and then lower the barbell back down to your chest before pressing it back up to the starting position.

Bench Press with a Swiss Bars.

Bench Press with a Swiss Bars.

The Swiss Bar is a great tool for performing the Bench Press. It is a versatile piece of equipment that can be used for many different exercises.

The Swiss Bar is a great alternative to the traditional Barbell. It allows you to have a more natural grip, which can help to reduce the risk of injury. The Swiss Bar is also easier on your joints and tendons than the traditional Barbell.

Bench Press using Dumbbells

Dumbbells are a great way to increase the intensity of your Bench Press. They allow you to use more weight than you would be able to with a Barbell. Dumbbells also allow you to have a greater range of motion, which can help to target different muscles.

Pressing the Floor

Pressing the floor is a great way to increase the intensity of your Bench Press. It allows you to use more weight than you would be able to with a Barbell. Pressing the floor also allows you to have a greater range of motion, which can help to target different muscles.

Bench press barbell

This is the most common type of bench press. You lie on a flat bench and hold a barbell in your hands at shoulder width apart. Lower the barbell to your chest and then press it back up to the starting position.

Barbell bench press with wide grip

This is similar to the standard barbell bench press, but you take a wider grip on the bar. This works your outer chest muscles more.

Dumbbell bench press glute bridge

Dumbbell bench press glute bridge

This exercise combines a dumbbell bench press with a glute bridge. Lie on a flat bench holding a dumbbell in each hand at shoulder width apart. Lower the dumbbells to your chest and then press them back up. As you press the weights up, raise your hips off the bench into a bridge position.

Dumbbell bench press as a replacement

If you don’t have access to a barbell, you can do the exercise with two dumbbells. Lie on a flat bench holding a dumbbell in each hand at shoulder width apart. Lower the dumbbells to your chest and then press them back up.

Barbell bench press with one and one quarter incline

This variation is performed on an adjustable weight bench that is set to a 15-degree incline. Lie on the bench holding a barbell at shoulder width apart. Lower the barbell to your chest and then press it back up to the starting position.

Neutral grip bench press dumbbell

Lie on a flat bench holding a dumbbell in each hand with your palms facing each other. Lower the dumbbells to your chest and then press them back up to the starting position.

Dumbbell bench press with top-down alternating incline

This exercise is performed on an adjustable weight bench set to a 45-degree incline. Lie on the bench holding a dumbbell in each hand at shoulder width apart.

Lower the dumbbells to your chest and then press them back up. As you press the weights up, alternate which arm is higher than the other.

Bench Press with 3 Count Pause

Bench Press with 3 Count Pause

This is a great exercise to really force your muscles to work hard and activate those fast-twitch muscle fibers.

The goal is to pause for 3 counts in the bottom position of the bench press, then explode back up as quickly as possible. Start light and increase the weight each week.

Bench Press (2-Board)

This is a great exercise to help build a strong and stable bench press. The 2-board press simulates the bottom position of the bench press, which is often the weakest part of the lift.

To do this exercise, set up two boards on your bench press (you can use weight plates or dumbbells). Lie back on the bench and unrack the bar, then lower it to touch the boards. Press the bar back up and repeat.

Bench Press Slingshot

The slingshot is a great exercise for building explosive power in the bench press. It can also be used as a helpful training tool if you find yourself getting stuck in the bottom position of the lift.

To do this exercise, set up a band around the barbell and lie back on the bench. Unrack the bar and lower it to your chest, then press it back up and explode back up as quickly as possible.

Bench Press Dead

The dead stop bench press is a great exercise for building raw strength and power. It’s also a good way to help break through any sticking points you may have in the lift.

To do this exercise, set up a spotter behind you and lie back on the bench. Unrack the barbell and lower it to your chest, then press it back up without bouncing off your chest. Lower the bar back down under control and repeat.

Bench Press with a Wide Grip

The wide-grip bench press is a great exercise for building width in the chest. It’s also a good way to help break through any sticking points you may have in the lift.

To do this exercise, set up a spotter behind you and lie back on the bench. Unrack the barbell and lower it to your chest, then press it back up without bouncing off your chest. Lower the bar back down under control and repeat.

Bench Press with Bands

Bench Press with Bands

The bench press with bands is a great exercise for building explosive power in the bench press. It can also be used as a helpful training tool if you find yourself getting stuck in the bottom position of the lift.

To do this exercise, set up a band around the barbell and lie back on the bench. Unrack the bar and lower it to your chest, then press it back up and explode back up as quickly as possible.

Bench press technique

The bench press is a compound exercise that primarily targets the pectoral muscles, but also recruits the triceps and the front deltoids.

It is performed lying on a bench with feet flat on the ground, by pushing a weight upwards from the chest until the arms are extended, straightening the elbows.

Step-by-Step Bench Press Instructions

1. Lie back on a flat bench with a weight in hand and feet planted firmly on the ground.

2. Using a overhand grip, lower the weight to your chest, tucking your elbows about 45 degrees to your sides.

3. When the weight reaches your chest, drive your feet into the ground and press the weight up until your arms are extended overhead.

4. Lower the weight back down to your chest and repeat for desired reps.

Why Should You Practice Bench Press Variations?

Why Should You Practice Bench Press Variations?

While the standard bench press exercise is a great compound movement for developing upper body strength, there are several variations of the bench press that can be useful for targeting specific muscles or improving technique.

Here are 4 reasons to start practicing different types of bench presses:

1. To Target Specific Muscles: The chest is made up of 3 main muscle groups – the sternal (upper) head, the clavicular (middle) head, and the abdominal (lower) head.

While the regular bench press exercise works all 3 of these muscle groups to some degree, you can target specific heads by changing your grip width or angle on the bench.

For example, a narrower grip will target the triceps more than a wider grip, and an incline bench press will target the clavicular head more than a flat bench press.

2. To Improve Technique: If you often find yourself bouncing the weight off your chest or using momentum to get the barbell up, then practicing different variations of the bench press can help to improve your technique.

Slower and controlled reps with lighter weights can help you to groove the movement pattern and learn how to better utilize the muscles in your chest, shoulders, and arms.

3. To Avoid Injury: If you have shoulder pain when performing the regular bench press exercise, then it’s likely that you’re not using proper form or placing too much stress on your joints.

Bench pressing with a neutral grip (palms facing each other) or using a Swiss bar can help to reduce shoulder pain by placing the shoulder in a more anatomically-friendly position.

4. To Progress Your Training: If you’re stuck at a plateau in your bench press training, then practicing different variations of the exercise can help you to break through and continue progressing.

Adding weight, changing your grip, or switching to a decline bench press are all great ways to make the exercise more challenging and continue seeing results.

Bench Press Variations Training

Bench Press Variations Training

Here are a few general tips to keep in mind when performing any of the bench press variations:

• Brace your core and glutes to create a stable foundation.

• Keep your shoulders back and down throughout the movement.

• Tuck your elbows about 45 degrees to your sides – this will help to minimize stress on your shoulder joints.

• Don’t arch your lower back – maintain a neutral spine position.

• Breathe evenly throughout the movement and exhale as you press the weight up.

F.A.Q types of bench press exercises:

Do push-ups increase bench?

Yes, push-ups aid bench press performance. Push-ups improve bench press performance by increasing work capacity, increasing chest, shoulder, and triceps muscular mass, and preserving healthy shoulder joint and shoulder blade function for long-term training.

Whats the best type of bench press?

Bench Press with a Flat Barbell for a Full Chest Focus. The flat barbell bench press is a great way to get your whole pectoral area activated. It’s an excellent chest workout for increasing strength and bulk.

Is bench press a chest exercise?

The bench press is a complex exercise that engages the chest’s pectoralis major, the shoulder’s anterior deltoids, and the upper arm’s triceps brachii. 1 It increases strength while also increasing muscle development (hypertrophy).

Is 100 pushups a day good?

If you practise pushups on a daily basis, you will most likely see an increase in upper body strength. Continue to vary the sorts of pushups you perform for the greatest results. You may also participate in a “pushup challenge,” in which you steadily increase the amount of pushups each week. In two months, you should be able to accomplish 100 repetitions.

Conclusion:

In conclusion, the bench press is a great exercise for targeting your chest and triceps muscles.

There are many variations of the bench press that you can try to keep things interesting, and you can also add weightlifting accessories to increase the intensity of your workout. Give these exercises a try next time you hit the gym!

 

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