Bench press workouts are one of the best ways to build strength in your upper body. They work your chest, arms, and shoulder muscles, and only require a workout bench and a barbell (or dumbbells). Depending on your fitness goals, there are different variations of bench press exercises that work different muscles. And as you get stronger, you can increase the weight you use to help build endurance and strength. Ready to work? Here are 5 bench press workouts for women!
What Muscles Do Bench Press Workouts Target?
The bench press is a compound exercise that targets numerous muscles in the upper body. A traditional bench press involves lying down flat on a bench and pressing a barbell up and down at chest height. The main muscles worked during a bench press are your chest, triceps, and the front of your shoulder muscles (anterior deltoids). These muscles are most responsible for creating the force required to push heavy weights off your chest during a bench press, so they end up receiving the most muscle activation.
- Pectoralis major – a large muscle in the upper chest that spans across the chest from shoulder to breastbone. It allows you to push the weight off your chest and bring it back to starting position. It’s the primary mover during a bench press.
- Triceps brachii – a major muscle of the upper arm that runs along the humerus between the shoulder and the elbow. You need all three triceps brachii working to extend your elbow and achieve the perfect lockout position after each rep.
- Pectoralis minor – a thin triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. Due to its location behind your sternum, this muscle is essential in stabilizing the shoulder, and assists the scapula in depression, abduction, protraction, and internal rotation within the shoulder joint.
- Anterior deltoid – the front of your shoulder muscles that sit in close proximity to your upper chest muscles. Any activity that involves reaching your arms out in front of your body or pushing an object away will involve these muscles. These receive excellent activation during a bench press.
5 Best Bench Press Workouts for Women
1. Traditional Flat Bench Press
You can use a barbell or dumbbells for this exercise, and you’ll also need a workout bench (although if you don’t have one you could also do this lying flat on the ground on a workout mat).
Lie down flat on the bench and grip the barbell with your hands sitting slightly wider than shoulder-width. The bar should be directly over your shoulders. Your feet should be pressed firmly into the ground and your hips kept on the bench during the entire movement. Keep your core engaged and avoid arching your back. Lower the bar or dumbbells to the chest, allowing elbows to bend out to the side. Stop lowering when your elbows are just below the bench. Press your feet into the floor as you push the bar back up to starting position. Perform five to 10 reps and three sets.
2. Close-Grip Bench Press
Lie down flat on the bench and grip the barbell with your hands reaching directly above your shoulders. Press your feet firmly into the ground and keep your hips on the bench the whole time. Keep your core engaged and avoid arching your back. Lower the bar or dumbbells to the chest, with your elbows pressing out slightly to the side. Stop lowering when your elbows are just below the bench. Press your feet into the floor as you push the bar back up to starting position. Perform five to 10 reps and three sets.
3. Single Arm Dumbbell Bench Press
This exercise will address any imbalances between the sides of your body for better muscle development and joint health. You’ll need a single dumbbell for this exercise.
Lie back flat on the bench with your feet on the ground and drive the dumbbell toward your shoulder then press it up so your hand is directly above your shoulder. Lower the dumbbell, keeping your elbow at roughly 45 degrees from your body, and pause your arm parallel to the ground. Press the dumbbell up and repeat. Your core should be engaged the entire time and note that you won’t be using as much weight as you would with a barbell.
4. Incline Bench Press
For this exercise, your workout bench should have an incline angle between 45 and 60 degrees.
Place your feet flat on the floor and lean back slightly so your back rests against the bench. Hold a barbell or dumbbells directly over the shoulders and face your palms forward with your thumb wrapped around the handle. Press the barbell upward over your eyes (or slightly higher) with elbows extended to 45 degrees. Lower the barbell slowly and with control until just above the chest with your elbows and wrists staying out to the sides.
5. Decline Chest Press
For this exercise, the bench should be angled down at 15 degrees.
Slowly lie down on the declined bench (your legs will be higher than your head) and plant your back firmly into the back of the bench. Hold the barbell or dumbbells directly over your shoulders, with your arms slightly wider than shoulder-width. Push the weight up until your arms are angled at 45 degrees at the top. Slowly lower the weight down to your chest, with your elbows out to the sides.
These bench press workouts are incredible for your upper body and will help you build strength and stamina.
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