Variations of Bench Press

If there's one exercise that's top notch when it comes to building you upper body, it's the bench press. The bench press exercise targets a wide variety of muscle groups, including the pectoral muscles, the triceps, the shoulders, and even the biceps will get a little workout during the lower phase of the movement.

As such, your upper body workout should always include at least one version of the bench press if you are hoping to see optimal results.

That said, here are the varieties to consider.

Basic Bench Press

The basic bench press is the one most people think of when they think of this exercise. You basically lay flat on the bench, place your hands about shoulder width apart, and then start executing the movement as you normally would (lowering until the bar is almost touching the chest, then raising back up until elbows are almost completed extended).

This is usually the variation that allows you to generate the greatest amount of force, so if that's your main objective, it's the one you should use most often.

Incline Bench Press

Next up you have the incline bench press. The incline press is going to change the stress that's placed on the muscle slightly, so now, instead of being predominantly on the chest and triceps, you'll get a little more shoulder action in there as well.

Be sure when you do this exercise to use a spotter, as you will be slightly weaker when in this position.

Also, if you are finding it extremely difficult, try lowering the bench slightly. If you use too much of an incline, that can be counterproductive to ensuring you are maintaining correct form.

Decline Bench press

Another variation of the basic bench press is the decline bench press. This one works in a similar manner, only with your body actually moving in the opposite direction as that with the incline press.

When doing this, you will increase the effects of gravity on the body, thus making your chest muscles work even harder.

Again, when doing this exercise ensure you have a spotter in case you get into a position where you just can't quite press the weight up again.

Close-grip Press

Another good variation to utilize is a close-grip press. When doing this movement you'll want to get into the same starting position as the basic bench press, only now, instead of having your palms shoulder width apart, move them closer together.

You don't want them to be so close they are touching, as this will place too much additional stress on the shoulder joints, but close enough so that you get a different ‘feel' from the movement.

Be aware too that you will lift much less weight with this variation, so be sure to adjust accordingly.

The main difference you will notice is that now your triceps are going to be doing a great deal more work, so it's a terrific way to finish off your upper body workout.

Underhand Grip Press

Finally, the last variation is the underhand grip. When doing this, set it up just like the regular bench press, only reverse your hand position so now your palms are facing towards your head.

By doing so, you'll target the triceps and biceps more throughout the lift, again altering the stimulus on your body. Since changing the stimulus on a regular basis is what gets you seeing results, it's a smart move to make.

So, next time you're in the gym doing an upper body workout, be sure to consider these variations.