Adding a bench to your weight-training home gym gives you the opportunity to increase your upper body strength, and prepare your upper body for other movements like pushups, and improve your muscular endurance. Benches are also effective for strengthening exercises for several sports like hockey, baseball, running, and football.

How Bench Press Variations Impact Muscles

Each variation of a bench press works on slightly different muscle groups.

• Traditional Bench Presses

This movement works your pecs, shoulders, and arms. Done lying down flat on a bench, you press the barbell up and move it down at chest height. Grip the barbell with both hands slightly wider than shoulder-width apart. Keep your feet firmly pressed to the floor, keeping your hips on the bench. Slowly lift your bar off the rack, and lower the bar to your chest. Bend your elbows out to the side. Stop lowering the bar when your elbows are just below the bench level. Push your feet into the floor when you push the bar back up to get back to the start position. Perform 5 to 10 reps, depending on the weight, in up to 3 sets.

• Narrow Grip Bench Press

This variation of a bench press works your triceps and forearms. Move your hands together closer on the barbell. Use the steps for the traditional bench press, but grip the barbell with your hands shoulder-width apart throughout.

• Incline Bench Press

This press targets the muscles in your upper chest and shoulders. Use 2 dumbbells or a barbell. Angle the front of the bench between 45 and 60 degrees to lean back slightly. Place feet flat on the floor, so your back rests on the bench with a neutral spine. Hold the dumbbells or a barbell at your chest height. Palms facing forward, keep your thumb wrapped around the handle. Press the weight up over your eyes or a little higher, with your elbows fully extended. Inhale. Slowly lower the dumbbells or barbell with good control until they reach your chest, keeping your elbows and wrists out to the sides. Repeat about 5 reps of up to 3 sets or more as you advance.

• Decline Chest Bench Press

This press works your lower chest muscles and shoulders. Angle the front of the bench upward at -30 degrees and lie down, so your feet are higher than your head. Slowly lie down, keeping your back planted into the bench. Put your feet in the stirrups. Have your spotter help you lift off the bar from the rack or grip the dumbbells. Holding the weights at chest height, with your arms slightly wider than your shoulder height. Push up the weight until your arms straighten and lock out at the top. Then, slowly lower the weights back to chest height, with your elbows out at your sides. Repeat about 5 reps, up to 3 sets, based on the weight you’re using.

You don’t need to do all of these different presses in the same workout. Pick a couple of variations for each workout. Then give yourself a rest day, so your muscles can recover before you switch to the other variations

Adding Bench Presses to Your Workout Routine

To add bench presses into your workout routine, add them 2 to 3 times a week. Your muscles need a day between bench presses to recover. The number of reps depends on your fitness goals. If you use heavy weights, just 3 to 5 reps at a time is most effective. Do up to 3 sets, and rest for a few minutes in between sets. For cardiovascular fitness, do more reps, from 5 to 10, with less weight.

In Summary

Bench presses are an effective exercise to build up your chest, arms, and shoulders. In the beginning, work with a spotter to watch your form. That way, you can make sure you’re lifting the correct way and the weight for your level. Everything you need to get benches, dumbbells, weights & bars is right here at Eazyro.com. Check out our home gym section, too!