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Bench Press Variations for Strength and Growth
The bench press is a staple of strength training because it builds upper-body power and size. While the classic flat bench press is a tried-and-true movement, relying solely on it can lead to plateaus or imbalances. Incorporating variations of the bench press adds variety to your training, targets specific muscles, improves overall strength, and helps you break through barriers.
Before diving into the specifics, let’s address why variations are crucial to a well-rounded training plan. While the standard bench press is excellent for targeting the chest, shoulders, and triceps, it emphasises certain muscle fibres and movement patterns. Variations allow you to:
- Target Different Muscle Groups: Adjusting the angle or grip shifts the emphasis to specific areas of the chest, shoulders, or triceps.
- Prevent Plateaus: Challenging your muscles in new ways helps to stimulate growth and keep your progress on track.
- Improve Weak Points: If you struggle with a specific phase of the lift (e.g., lockout or the bottom position), variations can address these weaknesses.
- Enhance Joint Health: Changing the movement pattern can reduce repetitive stress on your shoulders, elbows, and wrists.
- Add Variety: Keeping your workouts fresh and engaging ensures consistency and long-term adherence.
Bench Press Variations for Strength and Growth
1. Incline Bench Press
The incline bench press adjusts the angle of the bench to 30-45 degrees, shifting the focus to the upper chest and shoulders. It’s a great variation for creating a more balanced and aesthetic chest.
- Benefits:
The incline press strengthens the upper portion of the pectorals, which can be underdeveloped in lifters who stick solely to flat benching. It also recruits the anterior deltoids more heavily, making it ideal for improving shoulder strength and stability.
- How to Perform:
Set the bench at an incline and position yourself as you would for a flat bench press. Lower the bar or dumbbells to your upper chest and press upwards in a controlled motion.
2. Decline Bench Press
On the opposite end of the spectrum, the decline bench press involves lowering the bench to a slight decline. This targets the lower chest and reduces the strain on the shoulders.
- Benefits:
The decline press emphasises the lower pectorals, contributing to a fuller, more rounded chest. It’s also easier on the shoulders, making it a good option for those with shoulder discomfort during flat bench pressing.
- How to Perform:
Secure your feet in the decline bench’s pads. Lower the bar to just below your nipples, then press upwards. Keep the motion smooth and controlled.
3. Close-Grip Bench Press
This variation brings your hands closer together on the bar, emphasising the triceps more.
- Benefits:
The close-grip bench press is a fantastic triceps builder. It helps improve lockout strength at the top of the lift and reduces shoulder stress compared to a wider grip.
- How to Perform:
Position your hands closer than shoulder-width on the bar. Lower the bar to your chest, keeping your elbows tucked close to your body, and press upwards.
4. Dumbbell Bench Press
Using dumbbells instead of a barbell allows for a greater range of motion and challenges stabilising muscles.
- Benefits:
Dumbbells promote balanced development between the left and right sides of the body, reducing the risk of muscle imbalances. They also enable a more natural movement pattern, which can be gentler on the joints.
- How to Perform:
Lie on a bench with a dumbbell in each hand. Lower the weights to your chest, then press them upwards, ensuring your arms move evenly.
5. Spoto Press
Named after powerlifter Eric Spoto, this variation involves pausing the bar just above the chest during the descent.
- Benefits:
The Spoto press builds control and stability in the bottom position of the lift, improving strength where many lifters struggle. Avoiding a full chest touch also reduces strain on the shoulders.
- How to Perform:
Lower the bar to just above your chest, pause briefly, and press back up. Maintain tension throughout the lift.
6. Reverse-Grip Bench Press
Flipping your grip so your palms face towards you changes the emphasis of the lift to the upper chest and biceps.
- Benefits:
The reverse-grip bench press uniquely targets the upper chest while engaging the triceps and forearms. It can be a good alternative for shoulder discomfort during traditional pressing.
- How to Perform:
Grip the bar with your palms facing you. Lower it to your chest and press upwards. Start with a lighter weight to adjust to the grip.
7. Floor Press
The floor press is performed while lying on the ground, limiting the range of motion and targeting the triceps and lockout strength.
- Benefits:
This variation isolates the triceps and reduces shoulder involvement, making it an excellent option for lifters with shoulder pain or those looking to strengthen their top-end pressing power.
- How to Perform:
Lie on the floor with a barbell or dumbbells. Lower the weight until your elbows touch the floor, then press back up.
Programming Bench Press Variations
Consider your goals and weak points when incorporating these variations into your training. For example:
- To build a fuller chest, prioritise incline and decline presses.
- If your lockout is the issue, focus on close-grip bench presses and floor presses.
- For overall strength and balance, alternate between barbell and dumbbell variations.
Aim to include one or two variations in your weekly programme, cycling them every few weeks to keep your muscles adapting.
The bench press is a versatile exercise; its variations allow you to tailor your training to your specific needs and goals. Incorporating these movements into your routine can build a stronger, more balanced chest, improve your pressing power, and keep your workouts exciting.
Remember, consistency, proper technique, and gradual overload are key to progress. Approach each variation with purpose and enjoy the gains that follow. Whether you’re chasing strength, size, or both, these bench press variations will help you achieve your goals.
Our mission at Foundry is to help people live their best lives outside of the gym by providing the best possible standards of personal training in London.
Related Articles
- Beginners Guide to the Bench Press
- A Deeper Look at The Bench Press
- Bench Press Mistakes and How to Fix Them
- The Bench Press: Muscles, Mechanics, and Movement
- Pallof Press: Benefits, Exercise & Variations
