Bench press allows you to train your pectoralis major, the largest muscle of your chest. This exercise also hit your front deltoids and triceps, since these muscles support the entire movement of exercise. Your shoulders are stabilized by your rotator cuff and trapezius.

 

Warning! Incorrect form may cause injuries!

There are two main types of bench press. The first one is Barbell Bench Press. I will show you how to perform a standard barbell bench press, and this exercise is designed as a Main Move. You will be able to do all of its variations after mastering this basic movement.

 

Main Move – Barbell Bench Press

Starting Position (A)

Hold a barbell with an overhand grip that is just wider than your shoulder-width, and grasp it above your breastbone with arms completely straight.

(a) Grip the bar above your breastbone.

(b) Make sure your wrists are straight.

(c) Contract your shoulder blades as tight as you can for each set of exercise. This build a stronger foundation for you to press from, which make you to produce larger force.

(d) Always push your heels into the floor.

 
 
 
 
 
 
 
 
 

Second Move (B)

Move the barbell straight down, pause, then push the bar in a straight line back up to the original position. Keep your elbows tucked in, so that your upper arms form a 45-degree angle with your body in the down position. This decreases stress on your shoulder joints.

(a) The bar is always directly above your elbows.

(b) Lower the bar to your breastbone.

(c) Drive your head, upper back, and shoulders into the bench.

(d) Avoid your hips from raising up off the bench.

(e) Push your elbows toward your sides.

 
 
 
 
 
 
 
 

Variation 1 Barbell Towel Press

To perform barbell towel press, place a rolled towel long ways in the middle of your chest. Then lowering the bar to the towel instead of to your chest. This variation helps you to overload the middle portion of the lift, where most people hit their sticking point. So this exercise helps you strengthen this common weak spot, enabling you to lift more on the conventional bench press.

(a) Use a thick towel for this exercise.

(b) Rest the bar on the towel momentarily before you press to the original position.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Variation 3 Incline Barbell Bench Press

Starting Position (A)

Use an adjustable bench to its lowest incline, about 15 to 30 degrees. Then, lie faceup on the bench and grasp the bar with an overhand grip that’s slightly beyond shoulder width.

 
 
 
 
 
 
 

Second Move (B)

Move the barbell to your upper chest, pause, and then push the barbell to the starting position.

(a) Hold the bar above your shoulders

(b) Your arms should be completely straight.

(c) Maintain your wrist straight in avoid injury.

(a) Hold the bar above your shoulders

 
 
 
 
 
 
 

Variation 4 Decline Barbell Bench Press

Starting Position (A)

Set a bench decline and lie faceup on the bench. Grasp the barbell with an overhand grip that’s slightly beyond shoulder width. Keep the bar above your chest with your arms straight.

 
 
 
 
 
 
 
 
 
 
 
 

Second Move (B)

Unlike incline barbell bench press, lower the barbell to your lower chest instead of upper chest. Pause, and then push the bar back to the original position.

(a) Your palms should face forward.

(b) Secure your legs under then anchors.

(c) The bar should nearly touch your lower chest.

 
 
 
 
 
 

Variation 5 Barbell Floor Press

Starting Position (A)

Lie on the floor and hold a barbell with an overhand grip.

 
 
 
 
 
 
 
 

Second Move (B)

Move the barbell straight down until your upper arms touch the floor. Keep your elbows pulled in toward your sides as you lower the bar. Pause, then push the bar back to the starting position.

(a) Keep your knees bent.

(b) Your hands should be slightly beyond shoulder-width apart.

(c) Your upper arms should form a 45-degree angle with the sides of your torso.

(d) Make sure your feet are flat on the floor.

 
 
 
 

Variation 6 Close-Grip Barbell Bench Press

Instead of gripping a barbell that’s just wider than shoulder-width, use an overhand grip that is shoulder-width apart. This variation force your triceps to work harder.

 

Variation 7 Reverse-Grip Barbell Bench Press

Use an underhand grip that’s about shoulder-width apart instead of overhand grip to perform bench press. This type of variation activates your upper-chest muscles better than other versions of the flat bench press.

 

The Second type of bench press will use dumbbells instead of barbell. The Dumbbell Bench Press is the Main Move. Master this basic version of a movement, and you will be able to perform all of its variations.

 

1 Powerlifting Tip To Save Your Shoulders & Increase Your Bench Press

 

Main Move – Dumbbell Bench Press

Starting Position (A)

Take a pair of dumbbells and lie on a flat bench, holding the dumbbells over your chest so they are almost touch each other. Turn you palms slightly inward and they should be facing out. Before you start, your shoulder blades should be pulled down, and contract it as tight as you can for the entire movement.

(a) Make your palms slightly toward each other.

(b) Maintaining your shoulder blades tight can stabilize  your shoulder joints, reducing your risk of injury and helping you lift heavier weights.

 
 
 
 
 
 
 

Second Move (B)

Move down the dumbbells to the sides of your chest without changing the angle of your hands. Pause, then move the dumbbells back to the original position as fast as you can. Make sure you strengthen your arms completely at the top of each repetition.

(a) Keep your wrists straight to avoid injury.

(b) The upper arms and the dumbbells should form a 45-degree angle to your body.

(c) Push your heels into the floor.

 
 
 
 

Variation 1 Alternating Dumbbell Bench Press

For this variation, you lift each dumbbell alternatively instead of pressing both dumbbells up at once.

 

Variation 2 Alternating Neutral-Grip Dumbbell Bench Press (picture is unavailable)

To perform this variation,  face your palms to each other instead of facing out.

 

* When you are performing one of these variations, you are making your core work harder as you are continually changing the weight distribution on each side of your body.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Variation 4 Incline Dumbbell Bench Press

Starting Position (A)

Lie on an adjustable bench which is set to its lowest incline, about 15 to 30 degrees. Then, grab the dumbbells above your shoulders, with your arms straight.

 

Second Move (B)

Move the dumbbells down to the side of your upper chest. Pause, then press the dumbbells back up to the original position.

 

Variation 5 Neutral-Grip Incline Dumbbell Bench Press

Same as the previous variations, this variation can be preformed by holding the dumbbells with your palms facing each other.

 

Variation 6 Alternating Incline Dumbbell Bench Press

Instead of pressing both dumbbells up at once, bring them up one at a time, in an alternating fashion.

 
 
 
 
 
 
 
 
 
 
 
 
 

Variation 7 Decline Dumbbell Bench Press

Starting Position (A)

Grasp a pair of dumbbells and lie face up on a decline bench. Hold the dumbbells above your chest.

(a) Strengthen your arms, do not bent it before you begin.

 

Second Move (B)

Lower the dumbbells to the sides of your lower chest. Pause, then press the weights back up to the original position.

(b) Make your palms face slightly inward.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

3 Simple Tweaks That Can Add 20 Pounds To Your Bench Instantaneously

 

The following exercises are not actually classified as “bench press,” but I am happy to show you this type of press, and you can do it at your house.

 

Main Move – Swiss-Ball Dumbbell Chest Press

Starting Position (A)

Hold a pair of dumbbells while you back is lying on a Swiss ball. After that, make your body form a straight line from your knee to your shoulders by raising your hips. While holding the dumbbells, your palms should be facing out, but turned slightly inward as conventional bench press.

(a) The weights should form a 45-degree angle with your body.

(b) Contract your abs muscle for the entire exercises.

(c) Place your upper and middle back firmly on the ball.

 

Second Move (B)

Move the dumbbells to the sides of your chest without changing the angle of your hands. Pause, then press the weights back up to the original position as fast as you can.

(a) Always keep your wrists straight to avoid injury.

(b) Hold your hips.

(c) Your feet should be flat on the floor at all times.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A Sneaky Way To Bench Press More Weight

 

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