The bench press is the best exercise to build your muscles and increase upper body strength. It focuses on the chest, pectoral muscles, shoulders, and triceps. The bench press is the most important exercise as a test of strength. There are various types of bench press that can be adjusted to focus on particular muscle growth. To arrange your bench press movements, an adjustable bench press is required. It is better than a fixed bench press and gives a range of movement at different angles. If you are planning to buy a bench press then it can be the best gym equipment online available for your home gym.
Bench press variations
If you are a regular gym-goer but not able to keep track of your fitness at home then do buy a bench press. Resistance bands, dumbbells, and exercise bench for home can be your ultimate home gym kit. There are various variations which one can try with the bench press. These variations help in specific muscle growth. The three most prominent type of muscle increasing bench variations are
1. Traditional bench press
This is the most common exercise seen in the gym. A person lies flat on the bench at a right angle from the ground and lifts weight with the help of a barbell. The weights increase with progression and the grip is kept normal to the shoulder. This lifting helps to form the upper chest and biceps. This exercise is important to develop strength in the upper body. It is a strength-building exercise rather than upper body toning.
2. Incline bench press
The incline bench press is an advanced version of the regular bench press. It increases the complexity of the exercise. The front of the bench is inclined at 45° to 60° and the back is kept straight. The grip of the barbell is normal. It focuses on the pectoral muscles and mid-chest muscles. It can help you get toned shoulder muscles and gain muscle mass in the biceps and triceps.
3. Declines Bench press
The decline bench press is considered to be the opposite of the incline bench press with a smaller angler around 30° to 25°. This helps in building the back muscles and shoulders. This exercise is safe to do at home also and does not require support. All these variations in the bench press can only be achieved via an adjustable bench press machine.
4. Close grip bench press
The close grip bench press helps to build biceps and triceps. It is difficult to manage with heavyweights and hence small weights are suggested to start with. These weights will help target the lower biceps and upper biceps. It can help you substitute diamond push-ups.
These are some of the most prominent exercises with the bench press which one can do with a variation. It will help to build strength and also to tone muscle. However, it is not necessary to use all these variations in a single workout. These can be done with the change in the workout and should be managed as the type of goal and muscle intensity you want to involve in your workout. Too much strain on the muscle can lead to injuries. Bench press injuries can be fatal, hence it is always advised to have someone as support while increasing the weights.
Doing a bench press at home is a little different from what you used to do in a gym. Always see that while you are doing bench press there is someone around who can help you in an event of injury. If you face a failure during a set of bench press exercises then always keep someone handy for support. The large sets require great strength and there may be a time where you can miss the last set. Hence while all other exercises can be done solo, you require assistance when doing bench press.
If you are a new gym starter then go with the traditional bench press at home. This is easy to pick and does not require posture to a great extent. If you are a seasoned gym-goer who has lifted weights previously then you can add two variations to your workout. Proper posture while inclining and declining bench press is important. Improper posture can lead to fatal injuries.