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Bench Press Variations 1
A T E R G EAS R A T
MID CHEST SECTION
Flat Bench Barbell Press The most basic and effective technique on a bench press. • Both feet planted on the floor. Buttocks and upper back pressed on the bench. • Breathe in as you pull down. Breathe out as you push up. • Take advantage on the full range of motion. Keep the scapulas tight at the bottom and wide apart with fully extended arms as you go up.
Incline Bench Barbell Press Best for balancing the chest for a more beefier look. • Slide up the bench to an inclined position. • Same position as with a flat bench, raise the weight vertically over your head following the same range of motion and breathing. • Also works well developing the traps and deltoid muscles at the same time.
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2 A T E REAS G R A T
UPPER CHEST SECTION
TARGET AREAS
UPPER-MID CHEST SECTION
Dumbbell Bench Press A level higher than the barbell version. Can be done flat or inclined. • Make sure to plant the feet firmly on the floor and the buttocks pressed on the bench. • Work the dumbells at a symmetrical position left and right all the time and prevent them from going to different directions between reps.
Single Arm Dumbbell Bench Press Work this out for a symmetrical chest. • Still with the same position and breathing. • Push the dumbell up with one arm and use the other arm to balance yourself on the bench. Use a counter balance weight if necessary on the resting arm.
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TARGET AREAS
LOWER CHEST SECTION
A T E REAS G R A T
UPPER-MID CHEST SECTION
Decline Bench Barbell Press Works well to give you the well pronounced chest look. Do this while working out the upper and middle sections of your chest. • Lock the bench on flat position and place a few weights under the bottom feet of the bench. Make sure that it is stable enough to support both your weight and the equipment your carrying. • With your glutes and your upper back firm on the bench push the weights vertically as you would on a flat bench.
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