The bench press is arguably the best upper body exercise. First of all, there are three general types of bench presses:
- Barbell Bench Presses
- Dumbbell Bench Presses
- Specialty Bar Bench Presses
These types of bench presses can also be done at different angles to further isolate the upper or lower pecs. You can do flat benches, various angled Incline bench presses, and various angled decline bench presses. Additionally, the higher the incline the greater the deltoid involvement. Bench presses can also be performed for two basic purposes:
Powerlifting Bench Press (Max attempt development)
Lie on a bench and grip the bar a few inches wider than shoulder width. Establish a solid foundation with your feet. Use a normal grip (never remove your thumb) and keep your wrist as straight as possible. Lower the bar slowly to the nipple line, pause, and blast the bar up with an even extension. You must explode from the paused position. Keep you butt on the bench.
Bodybuilding Bench Press (Pectoral development)
- Flat Bench Press
Lie on a bench and grip the bar a few inches wider than shoulder width. (This exercise can be done very effectively with dumbbells.) Use a normal grip (never remove your thumb) and keep your wrist as straight as possible. Lower the bar slowly to the nipple line and keep your elbows away from your body. Drive the bar up using an even extension while keeping your shoulders down and back and your chest arched. You do not have to lock-out completely for pectoral development.
- Incline Bench Press
Adjust the bench up by approximately 30 degrees. Using the same mechanics as the bench press, lower the weight (barbells or dumbbells) to your upper chest. (Do not lower the weight to your neck in that this position will strain your shoulders.) Drive the bar up using an even extension while keeping your shoulders down and back and your chest arched.
- Decline Bench Press
Adjust the bench down by approximately 20 degrees. Using the same mechanics as the bench press, lower the weight (barbells or dumbbells) to one or two inches below your nipple line. Drive the bar up using an even extension while keeping your shoulders down and back and your chest arched. This movement should replace the standard bench and the incline bench if you have or have had any shoulder injuries.