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The bench press is a classic exercise that helps develop the chest, back, shoulder, and arm muscles. Whether someone is an experienced powerlifter or simply looking to improve their overall physical fitness, the bench press is ofttimes a great fit. A few variations can continue the exercise fresh and help target muscles that a traditional bench printing may not exist strengthening.

Flat Bench Press

The standard flat demote press works the breast muscles, deltoids, biceps, and triceps. Brainstorm by lying supine on a flat bench. Remove the barbell from the rack over the upper breast. Use an overhand grip with both hands slightly outside of the shoulders. Lower the weight to your breast, then press the bar upwards until both arms are fully extended. Echo.

man doing a standard bench press at the gym

Close or Narrow Grip Demote Press

The close grip bench press uses a narrower grip than a flat bench printing. This position primarily strengthens the triceps, similar to a triangle pushup, though it also works the chest and shoulders. Begin as you would a standard bench press, merely place the easily slightly within the shoulders. Perform the press using the same movement and positioning every bit a standard bench press.

man doing a bench press with a narrow grip

Contrary-Grip Bench Press

As its name implies, the reverse-grip bench printing is essentially the same as a traditional bench printing, but with a unlike grip. The lifter rotates their hands so that their knuckles point towards away, toward the feet, exactly the contrary of a standard grip. Contrary-grip bench presses forcefulness more than elbow tucking, which works the upper breast, biceps, and front delts even more than. Set up for more than horizontal travel of the barbell.

Expressionless Bench Printing

A dead demote press is a variation of the flat bench press that begins from the condom pins of a ability cage or rack. The pins should be at or close to chest level. The lifter initiates the press from a expressionless start at the pins, showtime with elbows in a bent position. Elevator in a typical manner and then return to the pins, pausing before the next rep. Expressionless demote presses train explosive pushing strength.

Incline Demote Press

Many lifters discover that their upper chests do not develop every bit quickly as their other muscles. The incline bench printing is a variation that straight works the triceps and upper chest. Perform this exercise by setting the demote to an angle of 15 to 30 degrees. Use a traditional lifting form with an overhand grip and lower the barbell to the sternum. The shoulder blades and glutes should remain on the bench throughout the exercise.

man at the gym doing an incline bench press

Pass up Demote Printing

The inverse of the incline bench press, the decline bench printing works the lower function of the pectoralis major muscles in the breast. Lay on a turn down bench with both anxiety under a leg brace. Utilise a wide, overhand grip when lifting the barbell. Avoid using too broad a grip, even so, or you will subtract your range of move.

Glute Bridge Demote Press

This do uses two dumbbells rather than a barbell. Start in a glute bridge, placing both shoulders on a bench for support. Concord a dumbbell in each hand, perpendicular to the body with the elbows bent. Printing the dumbbells away from the trunk until the arms reach full extension and so lower them back to the breast. This variation of the bench press strengthens the chest muscles and deltoids while also improving the cadre muscles.

One and One-Quarter Bench Press

Also known as a partial rep, this variation is functionally identical to the apartment bench printing. However, after every rep, the lifter must perform a fractional one. Usually, this involves lifting the bar a quarter of a rep, though some people choose to practise half repetitions. Mixing fractional reps into a typical bench printing can dramatically increase triceps forcefulness and size, simply places more stress on the shoulders.

Paused Bench Press

Most lifters will immediately lift the barbell later on lowering it to their chests. However, in competitions, powerlifters must suspension and concur the bar earlier extending the arms. Not-competitive lifters can benefit from this practice. The intermission lets the lifter and spotter check overall form while besides ensuring that the lifter is non using momentum or recoil to advance the bar during each lift.

woman holding a barbell over her chest in a bench press at the gym

Stability Changes

Many variations focus on making the lifter or the weight less stable. I of the virtually popular methods for doing this is swapping out the demote for a stability brawl. Considering of the potential take a chance for injury when using a stability ball, many lifters as well adopt dumbbells over barbells. Across the equipment changes, the lifter can perform the press as usual.