Buzz
Feeling tired of the same old bench press routine? Our challenge is here to keep your workouts exciting, so you’ll never think of bench presses as dull. If you’re looking to target different muscle groups while lifting, here are some variations worth trying.
Decline Bench Press
I haven’t tried this variation yet, as it seems a bit intimidating. However, it might be worth a shot. You lie on a downward-slanting bench with your head lower than your hips, pushing the weight directly upward. This variation emphasizes your chest and lats (the muscles along your back) more than a standard bench press. Always use a spotter or a safety rack to prevent any risk of the barbell falling on you. Dumbbells can also be used for this or any other press variation.
Incline Bench Press
This variation is the reverse: the bench angles upward, mimicking the motion of pressing from a recliner. If you’re torn between bench pressing and overhead pressing, this option offers the ideal middle ground.
Overhead Press
While not a traditional bench press variation, this exercise fits into the same category. You raise the barbell (or dumbbells) from shoulder level to above your head. It can be performed standing or seated. Standing engages more stabilizing muscles, while sitting allows you to isolate and focus on your arms and shoulders without involving your lower body.
How have you been incorporating bench presses into your routine? My current regimen includes barbell bench presses, standing overhead presses (sometimes with a barbell, though I’m leaning toward dumbbells), and occasional circuits using weight-plate machines for shoulder and incline presses. What’s your go-to lifting routine these days?
