The bench press is a classic exercise that targets the chest, shoulders, and triceps. While the standard grip involves placing your hands slightly wider than shoulder-width apart on the bar, there are many different grips that you can try to target different areas of the chest and arms. Here are ten different bench press grips to try:
1 - Narrow grip: Place your hands close together on the bar, with your thumbs touching. This grip emphasizes the triceps and inner chest muscles.
2 - Wide grip: Place your hands wider than shoulder-width apart on the bar. This grip emphasizes the outer chest muscles.
3 - Reverse grip: Place your hands on the bar with your palms facing towards your face. This grip targets the upper chest and front deltoids.
4 - Close-grip with a neutral grip: Place your hands on the bar with your palms facing each other. This grip targets the triceps and inner chest muscles.
6 - Incline bench press: Perform the bench press on an incline bench to target the upper chest muscles.
7 - Decline bench press: Perform the bench press on a decline bench to target the lower chest muscles.
8 - Dumbbell bench press: Use dumbbells instead of a barbell to add variety and target stabilizer muscles.
9 - Swiss bar bench press: Use a swiss bar, which has multiple handles at different angles, to target different areas of the chest and arms.
10 - Floor press: Perform the bench press with the barbell resting on the floor, which limits range of motion and emphasizes the triceps.
By incorporating these different bench press grips into your workout routine, you can target different areas of your chest and arms for a more well-rounded strength training program.
No comments:
Post a Comment