Dumbbell Bench Press
Dumbbell Bench Press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids.
INTERMEDIATE
Barbell Bench Press
Barbell Bench Press is an upper-body pressure exercise that builds muscles size and strengthens your body. This can be a great exercise that helps to increase upper body strength, improve muscular endurance, and even prepare your upper body to do movements like pushups. Barbell Bench Press can also be an effective strengthening exercise for sports like sprinting, hockey, and football
Instructions
- Lie on a bench, grab the bar with an overhand grip slightly wider than shoulder-width and hold it above your chest with your fully extended arms; this is your start position.
- Lower the bar straight down in a controlled motion.
- Keep your elbows close to your body so your shoulders form a 45-degree angle with your body in the lowered position. Pause, then press the bar straight down and return to the starting position.
Tips
- Don't bounce the bar off your chest. Move the bar in a controlled manner.
- Avoid arching your lower back. Instead, keep your hips on the bench throughout the movement.
- Remember to wrap your thumbs around the bar to ensure safety.
Alternative Exercises
Incline Barbell Bench Press
Incline Barbell Bench Press mainly works the chest muscles, and it works them hard. The triceps and shoulders are also involved in the exercise, as with the flat bench press
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press is an upper body workout that targets your chest muscles, triceps, and shoulder muscles.
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