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Best Bench Press Variations for Growing your Chest Muscle

Enhance your strength, fitness and physique.

It’s often said that the key to success is to focus on compound exercises, such as the bench press. But after a while, your gains may start to stagnate. This is when you need to start thinking about switching up your routine and trying new exercises.

bench press with spotter lb to your Bench Press Boost Your Bench Press Bench Press VariationsSource: Photo courtesy of CrossFit Inc.

Whether you’re looking to add some serious mass to your chest or just want to build a little bit of muscle, bench press is always going to be one of the best exercises that you can do. But, it’s also important to keep things fresh and not get stuck in a rut with your bench press routine.

Bench Press Variations

One way to do this is by using different variations of the bench press. By targeting your chest muscles from different angles, you can break through any plateaus you may be experiencing.

In this article, we’re going to go over some of the best bench press variations that you can use to build bigger, stronger pecs.

Read More: Simple Exercise to Boost Your Bench Press and Chest Strength

1. Dumbbell Bench Press

The first variation on our list is the dumbbell bench press. This exercise is great for a few different reasons. First, it allows you to focus on each side of your chest individually. This is helpful because it can help you to identify any imbalances that you may have.

Second, the dumbbell bench press is a great exercise for isolating your pecs. This is because there’s very little movement in your shoulders and triceps, meaning that your chest has to do most of the work. If you’re looking to add some serious mass to your pecs, then this is the exercise for you.

3. Incline Dumbbell Bench Press

Next up is the incline dumbbell bench press. This exercise is similar to the flat dumbbell bench press, but it’s performed on an incline bench. This slight adjustment to the angle of the bench puts more emphasis on your upper pecs.

If you’re looking to add some definition to your chest or create a fuller look, then this is the exercise for you. It’s also a great exercise to use if you’re trying to break through a plateau in your bench press routine.

4. Close Grip Bench Press

The close grip bench press is a variation of the standard bench press that’s performed with a narrower grip. This exercise puts more emphasis on your triceps, but it’s still a great exercise for hitting your chest.

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What’s great about the close grip bench press is that it’s a compound exercise.

This means that you’re working multiple muscle groups at the same time, which is always going to be more efficient than isolating a single muscle group.

5. Decline Dumbbell Bench Press

The decline dumbbell bench press is the opposite of the incline dumbbell bench press. This exercise is performed on a decline bench, which puts your lower pecs under more tension.  It’s a great exercise for adding mass to your lower chest and developing that all-important beach body look.

Most importantly, the decline dumbbell bench press is a great exercise for breaking through any plateaus you may be experiencing. If you feel like you’ve hit a wall with your bench press routine, then this exercise is a great way to mix things up and give your chest a new challenge.

6. Wide Grip Bench Press

The wide-grip bench press is a variation of the standard bench press that’s performed with a wider grip. This exercise puts more emphasis on your outer pecs and is a great way to add some mass to your chest.

It’s also a great exercise for creating that V-shaped torso that’s so coveted by bodybuilders and fitness enthusiasts alike. If you’re looking to add some serious size to your chest, then this is the exercise for you.

7. Bench Press Variations – Swiss Ball Dumbbell Chest Press

The Swiss ball dumbbell chest press is a variation of the standard dumbbell bench press. The only difference is that you perform the exercise while lying on a Swiss ball. This slight change in position helps to engage your core muscles and stabilizers, making the exercise more challenging.

It’s also a great exercise for targeting your chest muscles from a different angle. If you’re looking for a way to mix things up and add some variety to your chest workout, then this exercise is a great option.

8. Bench Press Variations – Barbell Bench Press

The barbell bench press is the bread and butter of chest exercises. It’s a compound exercise that works your entire chest, as well as your shoulders and triceps.

The way to perform this exercise is to lie down on a bench press and grip the barbell with your hands about shoulder-width apart. From there, simply press the barbell up until your arms are fully extended, and then lower it back down to your chest.

This exercise is a true test of strength and is a great way to build mass in your chest. If you’re looking for the ultimate chest exercise, then the barbell bench press is it.

9. Bench Press Variations – Dumbbell Flyes

Dumbbell flyes are a great exercise for targeting your chest muscles. They’re also a great exercise for stretching out your pecs and giving them a good pump.

What’s great about dumbbell flies is that they can be performed with a variety of different grip widths. This allows you to target your chest muscles from different angles and really mix things up.

10. Bench Press Variations – Push-Ups

Last but not least, we have the good old-fashioned push-up. This exercise is a bodyweight exercise, meaning that you don’t need any equipment to do it.

Push-ups are a great way to work your chest, shoulders, and triceps all at the same time. They’re also a great exercise to do if you’re short on time or equipment. And, if you’re looking for a real challenge, you can always try doing them with one hand.

Bench Press Variations – Wrapping Up

Bench pressing is a great way to build muscle and strength in your chest. However, it’s important to mix things up and use a variety of different exercises to target your chest muscles from different angles.

Try incorporating some of the exercises on this list into your workout routine to really take your chest workout to the next level. No matter what level you’re at, there’s an exercise on this list that’s perfect for you.

Read More: 5 Bench Press Chest Workouts To Build Strength and Muscular Endurance

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