Bench Press Workout to Increase Strength and Muscle
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Bench Press Workout to Increase Strength and Muscle
Published on: 17th Jul,2023
Last Updated on: 04th Aug,2023

The bench press is a classic and popular exercise that is practised by millions of fitness enthusiasts across the world. It is a staple strength training exercise that increases upper body strength and builds muscle mass. The bench press is considered one of the Big Threes of strength training, along with the squat and the deadlift.

Read this blog further to find out plenty more about the bench press, its benefits, as well as some effective bench press exercises to increase upper body strength and muscle mass.

What is the Bench Press Exercise?

The bench press exercise consists of a flat bench where one can lie down facing upwards. With both hands, one grabs a barbell at shoulder width with arms extended fully, lowers it down almost to the chest and raises it back up to complete one rep. Bench presses are some of the most effective exercises to develop chest and shoulder muscles, as well as strengthen the triceps. 

One of the reasons for the bench press’s popularity is the ability to add more weight because of the bench’s stability and the fixed range of motion of the barbell. The extra weight means you’re able to increase strength and muscle.  

Benefits of the Bench Press

Benefits of Bench Press

Increased Upper Body Strength

The bench press is a compound exercise that engages multiple muscle groups simultaneously. It helps develop strength in the chest, shoulders, and triceps, leading to improved overall upper-body strength.

Increased Muscle Mass of Chest and Shoulders

The bench press is an excellent exercise for stimulating muscle growth in the chest, shoulders, and triceps. By progressively overloading the muscles with the appropriate weights, you can promote muscle hypertrophy, resulting in a more defined and muscular upper body. Here are 5 more tips for muscle growth that can help you achieve a sculpted body. 

Improved Endurance

Lifting more and more weights gradually will not only increase your muscle strength but also stretch your endurance levels. The bench press allows one to lift higher weights because it’s a pretty stable exercise. Regular bench press exercises are sure to increase your body’s endurance.

Bench Press Workouts

If you want to bench press to build your upper body, here are some exercises that you can perform.

Flat Bench Press

Flat Bench Press Workout

The flat bench press is the most basic form of bench press. It is the go-to exercise that’s commonly performed for building the lower chest. To perform the traditional flat bench press, you need a flat bench that’s parallel to the floor and a barbell.

Lie down on your back flat on the bench, hold the barbell with both hands slightly wider than shoulder-width, and lower the weight down to your chest slowly. Proceed to lift the weight back up till your arms are extended. Repeat for 5-10 reps.

Incline Bench Press

Inclined Bench Press Workout

The inclined bench press works on the upper chest and shoulder muscles. Instead of a flat bench that’s parallel to the floor, the inclined bench press is performed on a bench that’s at an incline of 45 to 60 degrees. The barbell has to be lifted in a fashion similar to a flat bench press. It is the inclined angle that directs the load towards the upper chest and shoulders.

Close Grip Bench Press

Close Grip Bench Press Exercise

The close grip bench press is similar to a traditional flat bench press, but instead of holding the barbell with both hands at shoulder-width, one has to hold it with both hands closer together. This puts more emphasis on the triceps and strengthens those muscles quite well.

Unilateral Single-Arm Dumbbell Bench Press

Unilateral Single Arm Dumbell Press

This is an excellent variation of the bench press for shoulder muscles. The body position remains the same as a flat bench press, which is lying flat on a bench parallel to the floor. But instead of a barbell, you lift dumbbells one hand at a time, till your arm is extended fully, and lower the dumbbell down till your elbow makes a 45-degree angle. Repeat with the other arm.

Incorporating a bench press workout routine into your training regimen can lead to significant improvements in upper body strength and muscle development. If you want the perfect way to start bench press exercises, then get the FITPASS app and find strength training classes near you. Focus on the proper form and technique and practise the bench press workout at a gym near you to reap significant benefits for muscle strength and size. 

Frequently Asked Questions
What is a good bench press workout?

The traditional flat bench press is an excellent bench press workout that builds the lower chest. Other bench press workouts include incline bench press, close-grip bench press and dumbbell bench press.

How much should I bench press a day?

How much you bench press depends on your fitness level and goals. For increased strength and muscle, aim for 6-10 reps of bench press.

What are the benefits of chest press?

The chest press helps develop the pectoral muscles, deltoids as well as triceps, thereby resulting in a strengthened chest and shoulders.

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