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Different Variations for hitting chest w/ weights and non weights!!! 

Benefits of Bench Presses. A Bench Press is an exercise that can be used to strengthen the muscles of the upper body, including the pectorals, arms, and shoulders.  

Depending on your goals, there are different variations of Bench Presses that work slightly different muscle, too. For example, a narrower grip bench press will put extra emphasis on the triceps and forearms.

Other benefits of adding bench presses to your weight-training regimen include increasing upper body strength, improving muscular endurance, and even preparing your upper body strength, improving muscular endurance, and even preparing your upper body to do movements like pushups. They also can be an effective strengthening exercise for sports like sprinting, hockey, and football.

Muscles Worked By A Bench Press 

Bench Presses work several different muscles in your upper body, including the chest, shoulders, and arms.

Although the muscles worked may vary slightly depending on the specific variation that you perform, bench presses can target the following muscles:

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  • Pectoralis Major

  • Anterior Deltoid

  • Triceps Brachii

  • Biceps Brachii

  • Serratus Anterior

Narrow Grip Bench Press
Traditional flat bench press
Incline bench press

Barbell (additional weights optional) or dumbbells, flat bench 

Barbell (additional weights optional), flat bench

Two Dumbbells or barbell, incline bench angled between 45 and 60 degrees

Muscles worked:

Chest

Muscles Worked:

Chest & Tricep

Muscles worked:

Upper Chest 

  1. Lie on your back on flat bench. Grip a barbell with hands slightly wider than shoulder width. The bar should be directly over the shoulders. 

  2. Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement.

  3. Keep your core engaged and maintain a neutral spine position throughout the movement. Avoid arching your back.

  4. Slowly lift the bar off the rack, lower the bar to the chest about nipple level allowing elbows to bend out to the side, about 45 degrees away from the body.

  5. Stop lowering when your elbows are just below the bench. Press feet into floor as you push the bar back up to return to starting position.

  6. Perform 8-12 reps, depending on weight used. perform up to 5-6 sets.

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Use the same step as the Traditional Flat Bench Press, but grip the barbell with hands shoulder-width throughout the movement.

  1. Place feet flat on the floor as you lean back slightly, so your back rests against the bench with a neutral spine.

  2. Start by holding dumbbells or a barbell directly over the shoulders, face your palms forward, with the thumb wrapped around the handle.

  3. Press the weight upward over your eyes or slightly higher, with elbows extended to 45 degrees.

  4. Inhale and lower dumbbells or barbell slowly and with control until they touch or reach just above the chest, elbows and staying out the sides.

  5. Repeat the press and perform around 5 reps or more. Keep in mind that reps depend on your goals and the weight. Someone using heavier weights may do fewer reps than someone using lighter weights. 

Decline chest press

Bench Angled down at 15 degrees and dumbbells or barbell you can use in order to perform. 

Muscles worked:

Chest

  1. Slowly lie down on the decline bench, so your legs are higher than your head, keeping your back firmly planted into the back of the bench. Place your feet I. provided stirrups.

  2. Have a spotter help you lift the bar off the rack or grip dumbbells, if using. Hold the weight directly over the shoulders, arms slightly wider than shoulder height.

  3. Push the weight up until your arms are angled at 45 degrees at the top.

  4. Slowly lower the weight up until your arms are angled at 45 degrees at the top.

  5. Repeat the press and perform around 5 reps or more. Keep in mind that reps depend on your goals and the weight. Someone using heavier weights may do fewer reps than someone using lighter weights.

dumbbell bench press

You don't have to lift huge weights to get the benefits of a bench press.

Muscles worked:

Chest, Deltoids,Tricep,& Lats

Doing a dumbbell bench press challenges your muscle and helps reduce muscle imbalances or weakness between your dominant and non dominant arms. While its best known for working your chest, the dumbbell bench press will also strengthen your deltoids, triceps, and lats. 

Standard pushup

What most people think of when they hear "pushup," the standard variety of this move is easy to execute, but proper form is key

Muscles worked:

Chest

  1. Start in a plank position with your pelvis tucked in, your neck shoulders mare rotated back and down, too.

  2. As you brace your core and keep your back flat, begin to lower your body by bending your elbows while keeping them pointed slightly back. Lower down until your chest grazes the floor

  3. Immediately extend your elbows and push your body back up to the starting position.

  4. Repeat as many reps as possible, for 3 sets.

Decline pushup

An intermediate move, the decline pushup focuses on your upper chest and shoulders.

Muscles worked:

Chest & Shoulders

  1. Start in a plank position, with hands stacked under your shoulders. Put your feet up onto a bench or box

  2. Begin lowering your body by sending your elbows, keeping your core tight and your back flat, until your chest grazes the floor. Keep your body back up

  3. Immediately extend your elbows and push your body back up.

  4. Repeat for as many reps as possible.

Wide Pushup

 A Wide pushup, meaning your hands are further apart than a standard pushup, puts more emphasis on your chest and shoulders and may be easier for beginner.

Muscles worked:

Chest & Shoulders

  1. Start in a plank position but with your hands out wider than your shoulders.

  2. Begin to lower your body by bending your elbows, keeping your core tight and your back flat, until your chest grazes the floor. Elbows will flare more than in a standard pushup.

  3. Immediately extend your elbows and push your body back up. 

  4. Repeat for as many reps as possible for 3 sets.

narrow pushup

A Narrow pushup, with hands closer together than a standard pushup, puts more tension on your triceps.

Muscles worked:

Chest & Triceps

  1.  Start in a plank position with your hands directly under your shoulders and your fingers pointing forward.

  2. Lower down with your elbows at your sides and pointing toward your feet. Keep your shoulders, hips, and knees all in a straight line as you lower your chest to the floor.

  3. Push yourself back up to the start without arching into your lower back. Your shoulders and hips should life at the same time.

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