Bench presses are an exercise that can be used to tone the muscles of the upper body, including the pectorals, arms, and shoulders.
Depending on your goals, there are different variations of bench presses that work slightly different muscles, too. For example, a narrower grip bench press also works the triceps and forearms.
Other benefits of adding bench presses to your weight-training regimen include increasing upper body strength, improving muscular endurance, and even preparing your upper body to do movements like pushups. They also can be an effective strengthening exercise for sports like sprinting, hockey, and football.
Read on to learn more about bench presses and how to get the most out of this exercise.
Each bench press variation works slightly different muscle groups. Variations include:
It's not necessary to do all of these variations in the same workout. Overusing a muscle group can lead to injuries. That's especially true if you're working with heavy weights.
If you like variety, you can pick two variations per workout. Try to give yourself a rest day allowing muscles to recover before switching between the other variations.
Equipment needed: barbell (additional weights optional), flat bench
Equipment needed: barbell (additional weights optional), flat bench
Use the steps above for a traditional bench press, but grip barbell with hands shoulder-width throughout the movement.
Equipment needed: 2 dumbbells or barbell, incline bench angled between 45 and 60 degrees
Equipment needed: Bench angled down at -30 degrees.
If you want to add bench presses into your weightlifting routine, try to perform bench presses only two to three times per week. Give yourself at least a day between doing bench presses to allow your muscles to recover.
The number of reps you perform per each session depends on your fitness goals. If you are using very heavy weight, doing just 3 to 5 reps at a time may be enough to be effective. You can perform up to 3 sets, resting a few minutes between sets.
If you're looking to build up cardiovascular fitness, you can perform a higher number of reps — around 5 to 10 — with a lower weight.
Other exercises you might want to perform on chest and back day include bent-over rows, chinups, and diamond pushups.
For a full-body workout, spend another day focusing on legs and shoulders by doing squats, lunges, and overhead presses. You should also include cardiovascular exercises like running, swimming, or cycling in your weekly routine.
Following this type of varied routine is important for making sure you are working your entire body. This type of weekly routine also lets you take rest days to allow different muscles to recover.
Full-body routines can also be more effective than spot training, or always performing the same exercise to try to build up that muscle. Remember, your body quickly adapts to exercise, so it's important to switch up your workouts to keep your body challenged.
Bench presses can be an effective exercise for building up chest, arm, and shoulder muscles. If you're new to the bench press, work with a spotter. They can watch your form and make sure you're lifting the correct weight for your fitness level.
If you aren't sure how to add bench presses into an effective fitness routine, work with a certified personal trainer. They can create a routine based on your goals.