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The bench press is a weight lifting exercise to test body strength. It is performed on top of a weight bench, also known as a free weights bench. Bench presses bring about an increased mass or hypertrophy in the triceps, the deltoids, and the pectorals. A weight bench is built for a lying down while the user tries to lift any free weight across his chest until his arms are straight and his elbows locked.
A few variations of the bench press are widely used in fitness centers and gyms today. They target a wide variety of muscle groups. At least one bench press variety should be included in any upper body workout program to achieve the best results. Free weights used in doing bench presses include barbells, dumbbells, smith machines, power racks, and so on.
The free weight bench is inarguably a bodybuilding and fitness essential. It is still preferred by many experienced lifters for the natural body movement it allows compared to multi-gym machine equipment. It has also been proven by many how doing bench presses on a weight bench effectively strengthens the chest, triceps, and other parts of the upper body.
3 Bench Press Variations
Basic. The basic bench press is the flat variation where the user lays flat on top of the bench with the weight bar positioned across the chest. The hands, about shoulder width apart, raise the bar until both arms are fully extended towards the ceiling. The bar is raised and lowered close to the chest repeatedly. The basic bench press requires maximum force. Stick to this type of bench press if this is what you are looking for.
Incline bench press. As the term suggests, an incline bench press involves slightly elevating the shoulders so that stress is distributed not only in the chest and the triceps but to the shoulders as well. The exercise also emphasizes the upper pectorals and the middle deltoid. The position might weaken beginners so seek the aid of a spotter when trying it out.
Decline bench press. With this variation, the pelvis is elevated while the head is slightly lowered on the bench. Working out on a declining weight bench sculpts the lower portion of the chest and the deltoid.
Bench presses may also be categorized according to the grip and hand position a user is allowed while working out. The close-grip press holds the same position as the basic bench press except that the hands are pulled closer together but not to the point of touching as the weight is being raised and lowered. This adds some work for the triceps.
On the other hand, the underhand grip bench press is also similar to the basic bench press except that you should hold the free weights in such a way that your palms are facing the direction of your head. The triceps and the biceps are the main targets. Trying any of these bench presses every once in a while can alter the body stimulus and help you achieve better results throughout your workout program.