Get the Fundamentals…
Be taught 5 alternative ways to bench press, beginning with probably the most fundamental type.
These bench press methods vary from newbie stage to skilled.
Watch demonstration movies to discover ways to carry out these exercises accurately.
For those who’ve by no means realized the best way to do a bench press earlier than otherwise you’re anticipating some variations, look no additional! Under, you’ll discover movies and tips about the best way to carry out 5 completely different variations of a bench press.
These exercises differ in stage of means, and all variations will no less than work your chest, shoulders, and triceps.
The final sort of bench press is for expert-level exercisers who wish to work greater than these three muscle teams. However earlier than we give an excessive amount of away already, you’ll simply must scroll down and see for your self!
Join our annual PRO plan, the place it’s easy to log exercises like these and examine your progress!
#1 – Bench Press (Newbie)
For the bench press, lie down on a flat bench. Elevate the bar up above you, retaining your arms locked and your shoulders in place. Then regularly decrease the barbell down till it reaches your chest, all when you inhale. For the exhale, increase the barbell again to the place you began, utilizing your chest muscular tissues (shifting quicker than the way you lowered it). Then lock your arms, squeeze your chest, and slowly decrease the barbell once more.
For a vital, in-depth demo of the proper type and method for this train, please watch the video of Dean Somerset above. For those who’re new to the bench press, ask somebody to identify you when you unrack a barbell. It’s essential that you just get probably the most out of this exercise whereas avoiding damage!
#2 – Incline Dumbbell Bench Press (Newbie)
The incline dumbbell bench press entails an incline bench with a dumbbell in every hand. Begin with the dumbbells in your thighs — palms going through one another — and carry every weight separately to make sure you’ll maintain them shoulder width aside.
Flip your wrists so your palms face away from you, at an angle like within the video. Then observe the identical steps as a daily bench press: Use your chest to carry and decrease, lock your arms with every carry, and decrease at a slower pace.
#three – Decline Bench Press (Intermediate)
The primary (if not solely) distinction between the decline bench press and the essential bench press is that you just lie down on a decline bench. This train pushes you to combat in opposition to gravity greater than earlier than. However regardless of the decline, you continue to must lock your arms and maintain them perpendicular to the ground. It’s a problem, however you are able to do it!
#four – Huge-Grip Bench Press (Intermediate)
Transferring again to your flat bench, carry out the wide-grip bench press with palms going through ahead like all the time…however with a grip wider than shoulder width. The extensive grip, after all, is the kicker right here and what makes this exercise an especial problem. Aside from holding a wider grip, observe the identical guidelines of a fundamental bench press.
#5 – Triple-Cease Bench Press (Professional)
The triple-stop bench press is a bench press in phases, and your center again and forearms will get in on the motion along with your chest, shoulders, and triceps. This transfer requires an additional quantity of energy and management, so this isn’t a exercise you simply bounce into earlier than you’re truly prepared. It’s referred to as “skilled stage” for a motive!
Upon getting your barbell above you with arms locked, inhale and decrease the barbell down just some inches, and maintain for 10 seconds. Then decrease it some extra till it’s about midway from the beginning place, and maintain for 10 extra seconds. With one ultimate decreasing part to go, transfer the barbell all the way down to just some inches out of your chest, and maintain for one more 10-second spherical.
Lastly, carry it again as much as the beginning place. It’s not so dangerous…proper?
Monitor bench press exercises and extra while you join our annual PRO plan. With our superior stats in a handy app, it’s by no means been simpler to remain motivated and meet your health targets!