The bench press, known also as the chest press is probably the most well-known exercise of all time. Everyone who has ever been to the gym has bench pressed. This exercise is the number one lift for your chest muscles, and the greatest exercise to develop your pushing strength. It targets all your chest muscles and it can be done with some serious weight.
Over time bench press can become a bit dull or you might hit a plateau at some point. When this happens it's a good idea to change up your chest training routine and look for some variation. To help you discover some new bench press alternatives to add to your workout routine to replace the good old classic bench press, we have created a list of the 4 best bench press variations.
1. Incline Bench Press
Compared to the normal bench press, the incline bench press focuses a lot more on your upper chest muscles. Also, the exercises incorporates your front deltoids more. That means it trains your front shoulders as well. The movement is similar to the flat bench press, the only difference is that it is done on an incline bench, that is usually set at a 45-degree angle.
How to do: Lie flat on an incline bench so that your eyes are right under the bar. Next, grip the barbell at about shoulder width, with an overhand grip and unrack it. Take a deep breath and slowly (in a controlled manner) lower the bar until it lightly touches your chest. Pause for a second and then push the weight straight up, by extending your arms straight up. Continue this movement for your desired repetitions.
2. Decline Bench Press
The decline bench press is a great bench press variation. This alternative is done on a decline bench that is at a 35-degree decline angle. This decline angle is great because it allows you to target your lower chest area and your lower pecs. Also thanks to this decline angle, there is a lot less pressure on your shoulders and back. So it's a good exercise to consider when you have shoulder issues.
How to do: lie down on the decline bench and secure both of your legs at the end of the bench (there is a specific leg holder). Your head should be straight under the barbell. Now grip the barbell a bit wider than your shoulders, with a strong overhand grip. Unrack the barbell from the rack and move it straight above your shoulders. Next, inhale and slowly lower the bar until it touches your lower chest. Pause for a second and then push the weight back up and lock your elbows. Repeat this movement for however many repetitions you wish to perform.
3. The Floor Press
The floor press is done by lying flat on the floor and performing the bench press movement from there. The lift is very similar to the normal bench press and works all the same muscles as well. It targets the whole chest area. What makes it a bit different is that you start the lift from a dead point- with your elbows on the ground. And because you have a limited range of movement during this exercise. It's great to perform this alternative if you don't have access to a bench, you want to strengthen a specific part of your bench press or you have shoulder issues.
How to do: Lie flat on the ground, with your head under the barbell and your knees bent. Unrack the barbell and bring it straight above your chest (so your hands are naturally extended straight up). Lover the weight slowly until your elbows touch the ground. Pause for a second and lift the weight back up, by extending your arms. Lock your elbows and finish the lift. Repeat!
4. Close Grip Bench Press
The close grip bench press is a good variation to the classic chest press. The only difference here is the width of your grip. As the name implies you are using a close grip. This can range from just a bit narrower than shoulder-width grip up to just a jew inch cap between your hands. The lift focuses on the middle chest and your tricep muscles. I often use it as a primary tricep exercise.
How to do: Lie down on the bench. Grip the barbell with a little narrower grip than your shoulders. Unrack the weight and bring it above your shoulders. Inhale and lower the weight until it touches your chest. Keep your elbows tucked in for the whole lift. Now push the weight up and lock your elbows. Repeat for desired reps.
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