What exercises help bench press?
Improving your bench press is a common goal for many weightlifters and bodybuilders. The bench press is not only a fundamental exercise for building chest strength and muscle mass but also a key component of overall upper body development. To enhance your bench press performance, it’s essential to incorporate a variety of exercises that target different aspects of the movement. In this article, we will explore some of the best exercises that can help you improve your bench press.
1. Barbell Bench Press
The barbell bench press is the cornerstone of any bench press routine. It involves lying on a flat bench, gripping the barbell with a shoulder-width or slightly wider grip, and pushing it off the chest until your arms are fully extended. This exercise targets the chest, shoulders, and triceps, making it a crucial component for overall bench press strength.
2. Incline Bench Press
The incline bench press is a variation of the standard bench press that places the barbell at an angle, typically 30 to 45 degrees. This variation primarily targets the upper chest and anterior deltoids, which can help improve your overall bench press performance by strengthening the upper portion of your chest.
3. Decline Bench Press
The decline bench press is another variation that involves placing the barbell at a lower angle, typically 30 to 45 degrees. This exercise primarily targets the lower chest and triceps, which can help improve your overall bench press performance by strengthening the lower portion of your chest.
4. Dumbbell Bench Press
The dumbbell bench press is a great alternative to the barbell bench press, as it allows for a greater range of motion and can help improve muscle balance. This exercise targets the same muscle groups as the barbell bench press but with added stability challenges, which can lead to improved strength and muscle growth.
5. Close-Grip Bench Press
The close-grip bench press involves a narrower grip on the barbell, typically around shoulder-width or less. This variation primarily targets the triceps and can help improve your overall bench press performance by strengthening the triceps, which play a significant role in the bench press movement.
6. Push-Ups
Push-ups are a bodyweight exercise that can be a great supplement to your bench press routine. They target the same muscle groups as the bench press and can help improve your overall strength and muscle balance. By incorporating different variations of push-ups, such as wide-grip, diamond, or decline push-ups, you can further enhance your bench press performance.
7. Overhead Press
The overhead press is a compound exercise that targets the shoulders, triceps, and upper chest. By improving your overhead press strength, you can enhance your bench press performance by strengthening the shoulder joint and improving overall upper body stability.
In conclusion, to improve your bench press, it’s essential to incorporate a variety of exercises that target different aspects of the movement. By focusing on exercises like the barbell bench press, incline bench press, decline bench press, dumbbell bench press, close-grip bench press, push-ups, and overhead press, you can build a well-rounded upper body and improve your bench press performance. Remember to progress gradually, maintain proper form, and consult with a fitness professional if needed to ensure safe and effective results.
