Bench Press

The bench press is the second of the three powerlifts, and is used to test the upper body strength of a lifter. The bench press has long been recognized as one of the most powerful components of a gym. By simply varying your grip and angle during the workout, you can target different muscle groups. The longest range of motion is produced, and the most muscles recruited, when a standard grip is used in which the forearms are vertical at the bottom of the movement. A wider grip shortens the range of motion at the top of the movement, lessening the contribution of the triceps. A narrower grip shortens the range of motion at the bottom, lessening the role of the deltoids and pectorals. A narrow grip is sometimes referred to as a close-grip bench press. Varied grip is a sound way to build overall upper body strength.

You have several ways to Bench Press by varying grip, grip width, bench angle, etc. Some Bench Press variations are:

• Close Grip Bench Press. Shoulder width grip. Emphasis triceps.
• Reverse Grip Bench Press. Palms facing you. Also emphasis triceps.
• Incline Bench Press. From an incline bench. Emphasis shoulders.
• Decline Bench Press. From a decline bench. Allows more weight.
• Floor Press. Bench Press while lying on the floor. More triceps.

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