Using a bench press is one of the best ways of gaining a bigger chest. But performing the same technique can soon get boring and some variations are better than others for developing a larger chest. So, check out the following four bench press variations that you can incorporate into your workout routine to strengthen your chest and improve your athletic ability.

Incline Bench Press

Flat bench presses are ideal for building up chest muscle. But by switching up the angle of benching and adding secondary chest exercises to your routine, you can develop a well-rounded workout to improve the size of your chest further. The incline position is one fantastic option. It forces you to push the bar at an angle, requiring more muscle activation in your middle and anterior deltoids. You can check out this article to find out more about incline vs flat bench press variations, but the basics of the incline variations are as follows:

  1. Set up your bench press by adjusting it to a 45-degree incline, or use a specific incline station.
  2. Grasp the bar with an overhand grip, making sure your hands are about shoulder-width apart.
  3. Lift the bar and lower it down to chest level in a controlled and smooth motion.
  4. Push the bar straight up while driving your feet into the floor to activate your chest, core, back, and triceps muscles.

Decline Bench Press

The decline variation targets your lower chest muscles. Because of the decline in this variation, you are forced to push the bar forward. By regularly using the decline variation, you will be able to lift more weight and enhance your chest. To get started, follow these steps:

  1. Set up your bench press by adjusting to a 45-degree decline, or use a decline station.
  2. Grasp the bar with an overhand grip, with your hands about shoulder-width apart.
  3. Hook the tops of your feet underneath the pads at the end of your bench.
  4. Lift the bar and lower it down to chest level in a controlled and smooth motion.
  5. Push the bar straight up, while resisting the tendency for the bar to move backward.

Reverse-Grip Bench Press

This variation involves your wrists and arms being rotated, which means it targets your chest more than a regular bench press. The reverse-grip variation works like this:

  1. Set up a flat bench press.
  2. Grasp the bar with an underhand grip, with your hands a little closer than shoulder-width apart.
  3. Lift the bar and lower it in a controlled and smooth motion until it nearly touches your chest.
  4. Push the bar straight up, while resisting the tendency to flair-out your elbows.

Resistance Band Bench Press

By using the resistance band variation, you will add extra resistance to your entire movement as your muscles will be under continual tension. Once you have performed a resistance band bench press, a regular variation will feel much lighter, enabling you to increase the amount of weight you are able to lift. The extra resistance will also enable you to gain a bigger chest over time. Simply:

  1. Set up a flat bench press.
  2. Add the number of weighted plates you would typically use for twelve repetitions.
  3. Attach a resistance band’s handle to one side of the bar. Then bring the band underneath the bench and attach the other handle to the bar’s opposite side.
  4. Lift the bar and lower it in a controlled and smooth motion until it nearly touches your chest.5. Push the bar straight up.