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- Examples of bench press variations include12:
- Dumbbell bench press: requires more shoulder stability but remains a great alternative for building strength.
- Narrow grip bench press: increases activation in the triceps, whereas widening your grip increases bicep and shoulder activation.
- Incline bench press: elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis on the upper (clavicular) head of the pectoralis major.
- Decline bench press: elevates the pelvis and lowers the head and emphasizes the lower portion of the pectoralis major whilst incorporating shoulders and triceps.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Bench press variations to try
- Dumbbell bench press (Image credit: Getty images) The dumbbell bench press requires more shoulder stability but remains a great alternative for building strength. ...
www.tomsguide.com/how-to/how-to-do-a-bench-pr…Decline bench press: A decline bench press elevates the pelvis and lowers the head and emphasizes the lower portion of the pectoralis major whilst incorporating shoulders and triceps.
en.wikipedia.org/wiki/Bench_press - People also ask
A bench press cue is a short, meaningful phrase that reminds a lifter of a specific movement outcome. This could be anything from maintaining tension on your muscles to how you position your body/limbs throughout the movement. You don't want to implement every bench press cue mentioned in this … See more
Movement goal: The goal of placing your “eyes under the barbell” is to ensure that when you unrack the barbell the distance from where you take … See more
Movement goal: The goal of “getting high on your traps” is to set the top part of your bench press arch, which I'll explain in bench cue #5, and to … See more
Movement goal: The goal of “pushing the floor away” is to activate the leg drive portion of the bench press. Driving into your legs will help … See more
Movement goal: The goal of “let the shoulders fall back” is to maximally retract and depress your shoulder blades. This position will allow you to place your scapular on the rib … See more
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