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.
Comment your favorite variation below!
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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