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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.
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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 the barbell off the rack to your start … 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 you maintain your upper back position, push … 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 cage. As such, your shoulders will use the rib cage for additional stability … See more
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