5 Ultimate Bench Workouts For Size & Strength

Bench Workouts

Bench press workouts fires up your overall core strength. In human anatomy, the chest is called the pectoral, the top of which is called the pectoral major. To tone this part, with the help of a barbell, we do workouts by lying on the bench, in which pushing the barbell upwards with the use of hands by applying chest strength is called bench press or bench workout.

This is a very effective workout, which contributes most significantly to giving the right shape to your chest. This puts a lot of load on your center chest, but while doing this, make sure that you lift only as much weight as you can easily lift.

bench workouts

How to do Bench Press Exercise?

It is very easy to do bench press workouts in bench workouts, everyone must be aware of it, but still, it is essential to know its nuances. Otherwise, no matter how many heavyweights you lift and how many reps you apply, you will not understand much of the effect.

Breathing is essential in the bench press, so keep the breath for a while, bring the weight down, and exhale only after taking it up.

Keep in mind that

  • Don’t straighten your elbows while moving the barbell up.
  • Hold the wrist straight rather than holding it bent, or else there will be more load on them.

Types Of Bench Press Exercise

1. Flat Bench Press

This is the most basic and old style of bench press workouts. Everyone, whether a pro or a beginner, takes advantage of this variation.

This variation engages more muscles and tones the major pectoral muscles than the incline and decline bench press. Along with this, more fibers of your chest are active.

How to do:

  • While doing flat bench press, some load also comes on your triceps 
  • If you compare it with a decline bench press, then it creates tension on your deltoids and triceps.

Sets: 3-4 sets.

Rep: 10 times.


2. Decline Bench Press

The decline bench press activates fewer fibers in your chest muscles but is still considered good for your lower chest. This starts and tones the internal pectoral muscles.

When comparing the Decline Bench Press to the Incline Bench Press, the Decline Bench Press engages a few more muscle fibers.

How to do:

  • While doing this, your bench should be tilted down to 30-40 degrees so that you can also lift more weight.  
  • Not only does this tone your lower chest, but it is also beneficial in the chest cutting stage.

Sets: 3 sets.

Rep: 10 times.


3. Incline Bench Press

The incline bench press tones your upper chest muscles and creates tension on the upper part of your chest.

How to do:

  • In this, the position of your bench should be around 120 or 130 degrees so that more tension is created on your upper chest.
  • You may need support to lift more weight while doing this as your barbell moves forward. 
  • For this, you can take the help of your partner.

Sets: 3 sets are enough.

Rep: 10 times.


4. Dumbbell Bench Press

It is similar to a flat bench press, except you have to use dumbbells instead of barbells. This allows you to complete your sets with a greater weight range of motion than a barbell.

How to do: 

  • In this workout, you can bring your elbows even lower, but keep in mind that before doing this, 
  • Do not forget to consult your trainer.

Sets: 3-5 sets.

Rep: 10 times.


5. Close-Grip Bench Press

In this, your primary muscles will be triceps, and secondary muscles will be chest, and tension will be created on them only.

How to do:

  • To do this workout, you have to use a barbell on a flat bench.
  • It is clear from its name that you have to keep your grip close, or you can also say that in this, you have to keep your hold at shoulder level.

Tip: While doing bench press, heavyweight makes a lot of difference, but it also does more on your body posture. Remember to keep your safety in mind while doing so. If you’re lifting high weights, get the support of a personal trainer.


Benefits of doing Bench Workouts

1. Improves your core strength

The bench press is one of the most essential workouts for developing the necessary strength in your body (which you will need in your daily life). This activity should be included in your fitness routine on a regular basis, especially during the first few months.

However, initially, you can do bodyweight pushing exercises to develop strength. After that, you can experiment with different weights, angles, and variations of this exercise.

2. Build Strength in the Upper Body

The bench press strengthens not only the chest but also the complete upper-body pushing muscles. Apart from that, this exercise also strengthens the shoulders and triceps. As a result, you can exercise multiple muscle groups at the same time with each repeat.

As a result, the bench press is not just for bodybuilders and elite athletes; anyone can practice it to obtain those benefits or improve upper-body pushing strength and power.

3. Improves your throwing speed and performance in sports

It is the best exercise for this purpose as it stabilizes essential muscles and improves intermuscular coordination, which means interacting with different muscles in the body.

The bench press and comparable pressing exercises enhance functional strength, which is beneficial for sports and everyday tasks.

4. Build up the muscles in your chest 

The pectoralis major, or big chest muscle, is targeted by the bench press. This muscle helps to make your chest bigger and well-defined. The upper chest is well tensed during the bench press, which greatly affects the development of the chest.

Although the smaller pectoral muscle (pectoralis minor), which is located below the pectoralis major, is not directly trained with this pushing movement, it still has a good effect. As a result, the pectoralis minor strengthens and aids in boosting athletic performance.

5. Strengthens and Builds Triceps Muscles

The triceps are the only muscles that make the upper arm bigger, and they are also used in a variety of exercises. If you want to bulk up your triceps, the bench press is the best way to do it. It puts the most pressure on all three heads of the muscle. As a result, it aids in arms growth.

A key benefit of this workout is that it strengthens your triceps, which increases your lifting performance. Other pushing workouts show substantial improvement as well.

6. Improve Shoulder Strength

The bench press, as we all know, has a tremendous impact on the shoulder muscles. It strengthens and shapes the shoulder muscles; as a result, you may notice an improvement in your performance and total upper body growth.

Athletes need strong chest and shoulders because they help them perform better in sports and other activities.

7. Strong Bones

Strength training is one of the most effective methods for increasing bone density. Because it involves raising weights, strengthening, and strengthening the bones, exercises like the bench press will help you grow strong bones. Strength workouts have even been shown to benefit patients with osteoporosis in studies.

8. Train Multiple Muscles

The bench press strengthens your serratus anterior, biceps, neck, and core in addition to your chest, triceps, and shoulders.

However, they have a great effect on your serratus anterior. This muscle is located under the chest, on the side of the upper ribs, which is essential for a well-defined body.

9. Makes Your Upper Body Attractive

All athletes, on the other hand, work hard not only to improve their performance but also to improve their appearance. Your appearance and posture will improve as your chest, triceps, and shoulders grow larger and wider.


Is benching a full-body exercise?

Nearly every upper body muscle is involved in the bench press workouts to some degree, making it a great bang for your buck. You will feel a burning sensation in your triceps, deltoid shoulder muscles, pectoral chest muscles, and latissimus dorsi back muscles.

Is it worth having a bench workout at home?

Purchasing the best weight bench is essentially paying to have bigger pecs and arms. Needless to say, bench pressing won’t convert you into Chris Hemsworth overnight, but it’s a start, and adding a weight bench to your home gym setup is almost always an improvement.

Can you build a chest with just a flat bench?

Incorporating assist exercises will allow lifters with a lack of chest development to isolate the chest on their own, rather than handling the triceps or shoulders. So yes, the bench press can be made “enough” for chest development. The bench press alone is far from optimal.


The above mentioned five exercises for bench workouts will help you create perfectly defined pecs. These exercises can be added to a typical chest workout to help spice things up and give you the tools you need to grow the shape and size you need to show off your lower third.

Whatever your objectives, try to keep good form and push yourself when and where it’s acceptable.

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