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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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