Bench Press Variations

Rotating bench press variations can be a great idea for gaining size and strength as well as not getting bored with the same movement. Here are some advantages for each variation.
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Comment your favorite variation below!
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Close Grip: Works more of the triceps than pecs

Incline: Great for upper chest development and more front deltoid activation

Floor Press: Isolates triceps more so and helps build lockout strength for the flat bench press

Decline: Good for lower pec development and usually you can use more weight than a flat press

Flat: The classic bench press is good for overall chest, front deltoid, and tricep development

Wide Grip: Isolates more of the pecs than triceps and is good for building chest strength


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