The bench press is a classic exercise for building upper body strength, particularly targeting the chest, shoulders, and triceps. However, not everyone has access to a fully equipped gym. This...
The bench press is a classic exercise for building upper body strength, particularly targeting the chest, shoulders, and triceps. However, not everyone has access to a fully equipped gym. This comprehensive guide will cover a range of bench press exercises that can be done at home, from bodyweight push-ups to using dumbbells and a barbell. We'll also explore additional content directions to maximize your workout effectiveness.
Bench Workout Exercises: No Weights
Bodyweight bench exercises are an excellent starting point for those without access to weights. Here's how to perform them effectively:
Standard Push-ups:
Position yourself facing the bench, hands placed on the edge, slightly wider than shoulder-width apart.
Extend your body in a straight line from head to toe, with only your hands and feet touching the ground.
Lower your body by bending your elbows, keeping them close to your torso, until your chest is an inch above the bench.
Push up back to the starting position, fully extending your arms and maintaining a straight body line.
Incline Push-ups:
Place your hands on the floor and set your feet on the bench, hip-width apart.
Keep your body straight and engage your core as you lower your chest towards the floor.
Push through your hands to raise your upper body back to the starting position.
Decline Push-ups:
Position your hands on the bench and your feet on the ground, hip-width apart.
Lower your body by bending your elbows, allowing your head to go below the bench.
Push up, returning to the starting position and focusing on your upper chest and triceps.
Diamond Push-ups:
Place your hands on the bench, close together to form a diamond shape under your chest.
Lower your body, ensuring your elbows are tucked close to your body, and only go as low as your shoulder flexibility allows.
Push up, focusing on engaging the triceps and maintaining tightness in your chest.
Wide Grip Push-ups:
Position your hands on the bench wider than your shoulders, fingers pointing forward.
Lower your body, allowing your chest to sink between your hands.
Push up, focusing on the outer chest muscles and ensuring your body remains straight.
Bench Workout Exercises: With Dumbbells
Dumbbells offer variable resistance and can be easily incorporated into your home workout routine:
Dumbbell Bench Press:
Lie on your back on a flat bench with your feet firmly planted on the ground.
Hold a dumbbell in each hand, palms facing each other, with arms extended towards the ceiling.
Lower the dumbbells to the chest, maintaining a slight bend in the elbows for safety.
Press the dumbbells back up, leading with your elbows and avoiding flaring them out.
Flyes:
Lie on a flat bench with a dumbbell in each hand, palms facing each other, arms extended in a straight line from your shoulders.
Lower the dumbbells in a wide arcing motion until your hands are level with your chest, maintaining a slight bend in the elbows.
Squeeze your chest to bring the dumbbells back to the starting position, ensuring a controlled movement.
Dumbbell Pullovers:
Lie on an incline bench holding a single dumbbell with both hands, arms fully extended above your chest.
Lower the dumbbell behind your head in a smooth, controlled motion, feeling the stretch in your chest.
Raise the dumbbell back up, keeping your arms straight and focusing on the contraction in your chest.
Single-Arm Floor Press:
Sit on the floor with your back against the bench, hold a dumbbell in one hand, and extend your arm straight up towards the ceiling.
Slowly lower the dumbbell until it's beside your shoulder, then press it back up, repeating before switching arms.
Dumbbell Shoulder Press:
Sitting on the bench, hold a dumbbell in each hand at shoulder height with your palms facing forward.
Press the dumbbells overhead until your arms are fully extended, then slowly lower them back down to shoulder height.
Bench Workout Exercises: With a Barbell
A barbell allows for heavier lifts and increased muscle stimulation:
Barbell Bench Press:
Lie on your back on a flat bench with feet flat on the ground, grip the barbell with hands slightly wider than shoulder-width.
Lift the barbell off the rack and bring it above your chest, arms fully extended.
Lower the bar to your chest, keeping your elbows at about a 75-degree angle to your body for safety.
Press the bar back up, leading with your chest and ensuring your head remains on the bench.
Close-Grip Bench Press:
Position your hands closer together on the barbell, ideally within shoulder-width or slightly narrower.
Perform the bench press as described above, focusing on the triceps engagement.
Barbell Floor Press:
Lie on the floor with the barbell positioned on your upper chest, hands grip the bar slightly wider than shoulder-width.
Press the bar straight up until your arms are fully extended, then lower it back down to the chest.
Pause Bench Press:
Perform a standard bench press, but at the bottom of the movement, pause for a few seconds before pressing the bar up.
Board Press:
Place a flat board or book on your chest, resting the barbell on it at the bottom of the movement.
Press the bar from this static position, ensuring full extension at the top of the movement.
Advanced Bench Workout Techniques
To take your bench workouts to the next level, consider these advanced techniques:
Drop Sets: After completing a set to failure, immediately reduce the weight and continue until another failure.
Forced Reps: Have a partner assist you in completing additional reps after you've reached failure.
Negatives: Slowly lower the weight in a controlled manner, focusing on the eccentric phase of the movement.
Isometric Holds: At the peak or mid-point of the movement, hold the contraction for a few seconds to increase time under tension.
Tempo Training: Vary the speed at which you perform reps, such as slowing down the eccentric phase.
Bench Press Safety Tips
Always use a spotter for heavy lifts or when attempting new techniques.
Maintain proper form to avoid injury; your wrists should be straight, and your feet should be firmly planted.
Breathe properly; hold your breath at the bottom of the movement and exhale as you press up.
Conclusion
Whether you're using bodyweight, dumbbells, or a barbell, the bench press is a versatile exercise that can be adapted to suit your equipment and fitness level. By incorporating a variety of techniques and focusing on proper form, you can effectively build upper body strength from home. Remember, consistency, progressive overload, and a balanced approach to training are key to achieving your fitness goals.
Your cart is currently empty.
Start Shopping
