Although slowing down a bit these days in my quest for greatness in the gym and to increase my bench press max through the roof, the bench press is still a main stayer in my weight bench morning lifting routine and it has to be in yours too if you have a goal to get stronger or want to hold more muscle and more precisely if you want to gain weight.
Bench press these days also generally refers to the flat bench barbell press, but really it covers all the bench lifts that work the chest, it’s only the name in the front that changes and the bench press equipment used.
It’s amazing that in the history of this exercise, not much has really changed.
What is a Bench Press ::
The basic outline of bench press is that it is an exercise of the upper body and is used predominantly to develop your chest muscles and surrounding areas.
While on your back on a flat, incline or decline bench generally, you lower a barbell or dumbbell weight to the level of your chest and then push it back up until your arms are straight.
This is a very simple guideline to what happens when you bench press as there is a lot of variations to this particular exercise, not only in how you do the exercise with grip width, angle of the hands, but also equipment used, also the reps/sets play a part, it depends on what your goals are and what you want to achieve in the time frame you have set yourself.
The bench press exercise focuses on the development of your pectoralis major muscle as well as the other supporting muscles, which includes the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps.
What are the different types of Bench Press Exercises :: Weight Gain Exercise
There are really only the three standard types of bench press exercises, these can be used with dumbbell and barbell variations.
• Flat bench press.
• Incline bench press.
• Decline bench press