Do Different Bench Press Variants Build Muscle Differently?

Asked by: Andrea Hamilton

Depending on your goals, there are different variations of bench presses that work slightly different muscles, too. For example, a narrower grip bench press will put extra emphasis on the triceps and forearms.

Which bench press variation is best?

The 8 Best Bench Press Variations to Try on Your Next Chest Day

• Close-Grip Bench Press.
• Wide-Grip Bench Press.
• Tempo Bench Press.
• Incline Bench Press.
• Spoto Press.
• Swiss Bar Bench Press.
• Dumbbell Bench Press.
• Floor Press.

Are all bench presses the same?

The standard flat bench press is the overall winner for maximum chest hypertrophy stimulation and strength building, but the decline bench press is effective at activating your lower pecs and pectoralis major while placing less strain on your shoulders.

Which is better incline or flat bench press?

The flat bench press does a better job of developing your pecs. Many trainers agree that the incline press is safer on your pecs, shoulders, and rotator cuffs. With so many exercises to strengthen your chest, the chest press with either bench will be effective.

What muscles get bigger from bench press?

The bench press is a complex exercise that will help you gain muscle mass in your chest, shoulders, and triceps. If you’re new to bench pressing, ask someone to be your spotter. They may observe your form and ensure you’re lifting the appropriate weight for your fitness level.

Can you get a big chest with only bench press?

The inclusion of assistance exercises will also allow for lifters lacking chest development to isolate the chest by itself, instead of letting the triceps or shoulders take over. So while yes, bench press can be made to be “enough” for chest development, bench press alone is likely far from optimal.

Is incline bench better for aesthetics?

When comparing the incline vs flat bench for aesthetics, the incline bench press is going to be better. It gives you an overall more balanced and sculpted look – if that’s what you’re going for. In the chest wall, the lower pec is naturally thicker than the upper pec.

What is the optimal number of reps to build muscle?

The best rep range for building muscle



Numerous research studies show that high-volume resistance training is the best method for building muscle. According to the American Council on Exercise, the eight to 15 rep range holds the most muscle-building potential.

Do bodybuilders bench press?

Powerlifters and bodybuilders both use the bench press to achieve their goals. For powerlifters, they use the bench press as a competitive movement, with the goal to lift as much weight as possible for 1 rep. For bodybuilders, they use the bench press to maximize chest hypertrophy and ensure they have a full chest.

How much should I bench press to build muscle?

6–10 reps: benching for 6–10 reps is great for increasing both muscle size and strength, and makes for a good default for most people. 11–15 reps: benching for 11–15 reps is great for stimulating muscle growth, but it’s a bit harder to translate it into a 1-rep or even 5-rep max.

What percent of men can bench 225?

What Does It Mean To Bench 225?

Is 225 a good bench?

But according to most strength standards, a 225 bench for a woman under 200 pounds would be an extremely competitive (advanced or elite) level lift. If you’re a woman and you can rep 225, you should be competing in professional powerlifting.

Is it OK to bench press everyday?

Yes, you can bench press every day if the goal is to improve technique, break through a plateau, or prioritize the bench press over other lifts for a period of time. However, it is not recommended to bench press every day if the lifter is prone to injuries, and/or cannot consistently train 7 days a week.

What improves bench press?

Bench presses can be used to increase strength, improve endurance, and tone the muscles of the upper body, including the chest, arms, and shoulders.

How much should a 62 year old man bench press?

Depending on his age and weight, he should be able to bench press anywhere between 70 and 100 percent of his body weight. If a man weighs 200 pounds, a bench press or 225 pounds would be considered above average.

Should I bench 3x a week?

So how many times per week should you bench press? Most powerlifters will train bench press 2-3 times per week. By doing this, you can gain sufficient practice with the bench press technique, as well as plan different training adaptations (strength, hypertrophy, power) on separate workouts.

How often should you max bench?

When it comes to maxing out, things are a little different. This is the weight you can bench for a certain number of reps without affecting your form. Experts recommend a max bench press every 6 weeks or so to assess your progress. It’s something you should do with care to avoid injury.

Can you bench press on the floor?

So I'm gonna show you how to do this if you're struggling with the weak point being a few inches off your chest on a bench press to perform a floor press you're gonna start by laying on the floor.

How many days rest after bench press?

Conclusions: For bench press exercises, using different recovery times of 48 h for males and 4 h for females may optimize strength development as a function of gender.

Do push ups increase your bench press?

Do push-ups help the bench press? Yes, push-ups do help the bench press. Push-ups help bench press performance by improving work capacity, building muscle mass in the chest, shoulders, and triceps, and maintaining healthy function of the shoulder joint and shoulder blades for training longevity.

Is it OK to bench when sore?

In general, doing a light workout is all right when you have delayed-onset muscle soreness, and it might even help soothe the symptoms. However, you should avoid heavy lifting when sore until the soreness has faded, and steer clear of anything that causes increased pain.