Different Types of Bench Press
Let's Hit the Bench
The bench press is one of the most popular exercises out there. Whether your client is a powerlifter, weightlifter, competitive fitness athlete, or simply looking to improve in general physical capabilities, the bench press is a powerful tool that can enhance performance at any fitness level. (Opex, 2022)
What Does the Bench Press Target?
The bench press targets multiple anterior and posterior muscles. The pecs, triceps, delts, and scapula are all targeted in this exercise, giving you the highest return as you work toward improving a client’s absolute strength or upper body lean mass. This exercise can be done with barbells, dumbbells, and speciality bars and be performed at different loading angles to build a robust upper body chain. Utilizing the different variations of this movement will allow you to keep your training programs simple and effective and create a consistent positive adaptation. (Opex, 2022)
Let's go over the different types of benches and how to perform them.
1. Barbell Bench Press
How To: Start in a supine position with both feet flat on the ground. Grips will be placed slightly outside of their shoulders. With the bar unracked, slowly lower the bar to the base of your chest. To finish the movement, push away until your arms reach a locked position. (Opex, 2022)
2. Wide Grip Barbell Bench Press
How To: Start in a supine position with both feet flat on the ground. The grip will be placed three inches outside of the shoulders. With the bar unracked, slowly lower the bar to the base of your chest. To finish the movement, push away until your arms reach a locked position. (Opex, 2022)
3. Glute Bridge Dumbbell Bench Press
How To: Start lying on the edge of a bench with your feet stacked under your knees. While isometrically contracting your glutes and core, lower the dumbbells to the base of your chest. To finish the movement, push away until both arms are in a fully locked-out position. (Opex, 2022)
4. Alternating Dumbbell Bench Press
How To: Start in a supine position with both feet on the ground. With the dumbbells held perpendicular to the body, keep one dumbbell on the chest as you press the opposite dumbbell to a fully extended position, then lower it back down. Alternate this pattern per repetition. (Opex, 2022)
5. Incline Barbell Bench Press
How to: With a bench placed at a 45-degree angle, start in a supine position with both feet flat on the ground. Grip shoulder-width apart. Slowly lower the bar to the base of your chest with the bar unracked. To finish the movement, push away until your arms reach a locked position. (Opex, 2022)
6. Top-down Alternating Incline Dumbbell Bench Press
How to: With a bench placed at a 45-degree angle, start in a supine position with both feet flat on the ground. With the dumbbells held perpendicular to the body, keep one dumbbell in a top locked-out work while the opposite arm is lowered and then pressed to a fully extended position. Alternate this pattern per repetition. (Opex, 2022)
7. Dumbell Neutral Grip Bench Press
How To: Start in a supine position with both feet on the ground. With the dumbbells held parallel to the body, lower the dumbbells to the base of your chest. To finish the movement, push away until both arms are in a fully locked-out position. (Opex, 2022)
8. Incline Dumbbell Crush Press
With a bench placed at a 45-degree angle, start in a supine position with both feet on the ground. With the dumbbells pressed together parallel to the body, lower the dumbbells to the base of your chest. To finish the movement, push away until both arms are in a fully locked-out position.
Conclusion
Utilizing the different variations described above will keep you and you from hitting plateaus and will create long-term success in your client’s maximal pushing expression.