Different Ways to Perform a Bench Press

The bench press is a classic exercise used to target the chest, shoulders, and triceps. Whether you're a beginner or an advanced lifter, there are several variations of the bench press that can help you work different parts of your upper body. Here are some of the most popular ways to perform the bench press:

1. Barbell Bench Press

• Lie flat on a bench with feet planted firmly on the ground.
• Grip the bar slightly wider than shoulder-width apart.
• Lower the bar to your chest, keeping elbows close to your body.
• Push the bar back up to the starting position.
• Muscles worked: Chest, shoulders, triceps.

2. Dumbbell Bench Press

• Similar to the barbell version, but you use a dumbbell in each hand.
• Lower both dumbbells simultaneously to your chest.
• Keep your elbows close to your body throughout the movement.
• Muscles worked: Chest, shoulders, triceps (with more emphasis on stabiliser muscles).

3. Close-Grip Bench Press

• Grip the bar closer together (shoulder-width or closer).
• Lower the bar to your chest while keeping your elbows tucked in.
• Push the bar back up, focusing more on the triceps.
• Muscles worked: Triceps, inner chest, shoulders.

4. Incline Bench Press

• Lie on an incline bench (usually set at a 30-45 degree angle).
• Grip the bar wide and lower it towards the upper chest.
• This variation targets the upper chest and shoulders more effectively.
• Muscles worked: Upper chest, shoulders, triceps.

5. Decline Bench Press

• Lay on a decline bench, positioning the bar over your lower chest.
• Grip the bar wide and lower it towards the lower chest.
• This variation places more tension on the lower part of the chest.
• Muscles worked: Lower chest, shoulders, triceps.

Incorporating different bench press variations into your training is a great way to build a stronger, more balanced upper body while targeting different areas of the chest, shoulders, and triceps. Whether you're training with a barbell, dumbbells, or an adjustable bench, using the right equipment and focusing on proper technique will help you maximise your results, reduce the risk of injury, and continue progressing over time, so you can buy smart, train hard.