In this article we are going to discuss about bench press workout routine for beginners, bench press benefits, pyramid bench press workout routine for beginners, dumbbell bench press muscles worked etc

What Muscles Do Bench Presses Work?

Bench Press Workout Benefits

Bench presses are an exercise that can be utilized to tone the muscles of the upper body, including the pectorals, arms, and shoulders.

  1. Conditioning on your goals, there are different variations of bench presses that work slightly different muscles, too. For instance, a narrower grip bench press also works the triceps and forearms.

Other benefits Bench Press Workout

of adding bench presses to your weight-training regimen include increasing upper body strength, improving muscular endurance, and even preparing your upper body to do movements like pushups. They also can be an efficient strengthening exercise for sports like sprinting, hockey, and football.

Read on to learn more about bench presses and how to get the most out of this exercise.

What Impact Bench Press Variations Have On the Muscles?

Each bench press variation actually works slightly different muscle groups. Variations include:

1) Traditional bench press. This exercise is actually done lying down on a flat bench and pressing a barbell up and down at chest height. It works the pectoral muscles, shoulders, and arms.

2) Incline bench press. For this variation, the front of the bench is definitely angled between 45 and 60 degrees so you are leaning back slightly. It focuses on the muscles of the upper chest and shoulders.

3) Decline bench press. For this variation, the front of the bench is angled upward, so when you lie down your feet are in a higher placement than your head. It works the lower chest muscles and shoulders.

Narrow grip bench press. During this variation, your hands are narrower in unison on the barbell. It works the triceps and forearms.

It’s not important to do all of these variations in the same workout. Overusing a muscle group can lead to injuries. That’s particularly true if you’re working with heavy weights.

If you like variety, you can pick two variations per workout. Try to give yourself a rest day permitting muscles to recover before switching between the other variations.

How To Do Bench Press Workout

Traditional, flat bench press workout

Equipment needed: barbell (additional weights optional), flat bench

1. Try lying  on your back on a flat bench. Grabba barbell with hands slightly wider than shoulder-width.

3. Press your feet firmly into the ground and maintain your hips on the bench throughout the whole movement.

5. Slowly raise bar off rack, if utilizing, and lower the bar to the chest, permitting elbows to bend out to the side.

7. Stop lowering when elbows are just below the bench. Press feet into the floor as you force the bar back up to return to beginning position.

8. Exemplify 5-10 reps, depending on weight utilized. Perform up to three sets.

Narrow grip bench press workout

Equipment needed: barbell (additional weights optional), flat bench.

Utilize the steps above for a traditional bench press, but grip barbell with hands shoulder-width throughout the movement.

Incline bench press workout

Equipment needed: 2 dumbbells or barbell, incline bench angled between 45 and 60 degrees

1. Position your feet flat on the floor as you lean back slightly so your back relaxes against the bench with a neutral spine.

2. Begin by holding dumbbells or a barbell at chest height. Palms should be concentrated forward, with the thumb wrapped around the handle.

4. Press the weight upward over your eyes or slightly higher, elbows fully expanded.

5. Breath In  and slowly lower dumbbells or barbell slowly and with control until they touch or get to  just above the chest, elbows and wrists staying out to the sides.

7. Repeat the press and practice around 5 reps, or more if you’re advanced. Base the number of reps you’re convenient with on the amount of weight you’re utilizing, too. Exemplify up to 3 sets.

Decline chest press workout

Equipment needed: Bench angled down at -30 degrees.

1. Slowly lie down on the decline bench so your legs are higher than your head, maintaining your back firmly planted into the back of the bench. Position your feet in provided stirrups.

2. Have a spotter assist you lift the bar off the rack or grip dumbbells, if utilizing. You should be grasping the weight at chest height, arms slightly wider than shoulder height.

3. Push the weight up until your arms are straight and sealed out at the top.

4. Slowly lower the weight back down to actually chest height, elbows out to the sides.

5. Repeat the press and practice around 5 reps, or more if you’re advanced. Base the number of reps you’re convenient with on the amount of weight you’re utilizing, too. Practice up to 3 sets.

Incorporating bench presses into your routine

If you want to add bench presses into your weightlifting routine, try to exemplify bench presses only two to three times per week. Give yourself at least a day between performing bench presses to permit your muscles to recover.

The number of reps you exemplify per each session conditions on your fitness goals. If you are utilizing very heavy weight, performing just 3 to 5 reps at a time may be enough to be efficient. You can practice up to 3 sets, relaxing a few minutes between sets.

If you’re looking to build up cardiovascular fitness, you can practice a higher number of reps — around 5 to 10 — with a lower weight.

Other exercises you might want to practice on chest and back day include bent-over rows, chinups, and diamond pushups.

For a full-body workout, spend another day concentrating on legs and shoulders by performing squats, lunges, and overhead presses. You should also include cardiovascular exercises like running, swimming, or cycling in your weekly routine.

Following this type of varied routine is essential for making sure you are working your entire body. This type of weekly routine also lets you take relax days to permit different muscles to recover.

Full-body routines can also be more efficient than spot training, or always practicing the same exercise to try to build up that muscle. Remember, your body quickly adapts to exercise, so it’s essential to switch up your workouts to keep your body challenged.


Bench presses can be an efficient exercise for building up chest, arm, and shoulder muscles. If you’re new to the bench press, work with a spotter. They can watch your form and make sure you’re raising the correct weight for your fitness level.

If you aren’t sure how to add bench presses into an efficient fitness routine, work with a certified personal trainer. They can actually create a routine based on your goals.

Last medically reviewed on May 23, 2019

Bench Press Blunders: Don’t Let These 8 Mistakes Maliciously Destroy Your Bench!

Did you know the average weight training admire can barely bench press their own bodyweight? That statistic doesn’t consider the people that don’t work out.

Give yourself a pat on the back if you’ve actually conquered the feat of benching your own bodyweight. Don’t worry if you’re not there yet, you’re about to learn eight sure-fire modes that will help you earn bragging rights in and out of the gym.

The Importance Of The Bench Press workout

So what’s the huge deal about the bench press anyway? You’re not playing sports or trying to finish, why is this legendary exercise so important to an attention grabbing physique?

In fact for those of you who think the bench press is actually for the ego, you’re wrong. It’s true no other exercise is more usually talked about. However it’s not so strange when you think about it. The bench press is a core important exercise for developing upper body strength.

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You’re not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back). If you could pick just one exercise to have a full round chest with some functional power to go with it, you would be wise to go with the bench. You actually can’t develop the same upper body with any other exercise.

The truth is most people make the same mistakes, but they can easily be changed to assist you begin an explosive growth spurt of your own.

Mistake 1. Less Is More

By far the biggest mistake people do make is “wanting it” so bad that they overtrain. It’s human nature, if we don’t see the gains we’re looking for the notable sense solution is to work harder and harder. Be on the look out for cautioning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress.

Mistake 2. Full-Body Workouts

Let’s get you set up on a new split where you can give each muscle involved in the bench press the concentration it needs. Remember, there’s actually more to the bench press than just your chest. For maximum recovery you should only train each body part once per week with a great workout split.

If you think you might need to bench two or three times a week, You have time to workout 45-minutes a day, 4-days a week don’t you?

Mistake 3. Self-Doubt

Hopefully you don’t need a pep talk, but here it goes by the way.

Your subconscious mind actually believes whatever you tell it, so do yourself a favor and program it with positive thoughts. I grovel every time someone asks me for a spot and they bash themselves before they even begin the lift.

Comments like, “I don’t think I’ll get very many reps,” or “I can’t do this much, but I’ll try.” If you’re not confident, then fake it, and tell yourself you’re going to succeed. Trying is a part of failing. If you’re scared to,, then you’re afraid to try.

Mistake 4. Bad Form

Let’s work on some mechanics. After performing a few of these techniques you should be able to enhance your bench press by a minimum of 25 pounds.

A) Widen Your Grip A Little Bit: The wider your grip, the less the  distance to the bar has to travel. Therefore it makes sense that you’d want to hold the bar as wide as possible. If you have been benching with a closer grip this will take some getting used to, but will make a huge difference in a few weeks. To determine your grip, you need to assume a natural push-up placement and then bump it out approximately 3-inches.

B) Withdraw Your Shoulder Blades: Another way to reduce the distance the bar has to travel is to withdraw your shoulder blades. Try to squeeze your shoulder blades in conjunction during the entire movement. This will give you a more steady surface to bench from.

C) Maintain Your Feet On The Floor & Drive With Your Heels: If you actually see someone kicking or flapping their legs in the air, as they turn blue trying to push the weight you’ll know that they are off concentrated in the center and it’s costing them some serious poundage. Keep your heels on the floor to assist you generate power.

D) Arch Your Back: Your butt, shoulder blades, and head should always be in agreement with the bench, but it’s okay to arch your lower back. If this isn’t natural for you, you can put a foam roller under your lower pack for practice. Many people have actually asked what the point of this technique is. Again, it just shortens the distance the bar needs to travels.

E) Is this cheating? Nope, this is definitely a regulation lift. If you want to completely set apart your chest head over to the pec deck machine to finish up. It’s great that you’re learning to utilize more than just your chest when you bench press. Don’t be shocked if two days later you feel sore in your back, chest, shoulders, and triceps.

Mistake 5. Too Many Warm-Up Sets

Don’t get me wrong you certainly need to perfectly warm-up. However you should try so with some very light weights, push-ups, and stretching. You don’t want to tire your muscles before you get to your working sets.

Most people pyramid up and then wonder why they really can’t get the weight on their last set. By performing lighter warm-up sets you will save your energy for the heavier weights and a big finish.

Mistake 6. Neglecting Your Back

Strong lats or “wings” are very essential to the negative phase of the bench press. Your back is the center of assistance for the weight as you lower it to your chest. That’s why blasting your back is so imperative and must not be skipped.

Try some T-bar rows, or bent over barbell rows to consolidate your back. You’ll notice that it’s almost the actual opposite or antagonistic lift to the bench press.

Mistake 7. Lack Of Goals

So you want to accelerate your bench press. That makes the two of us. The dilemma with this statement is it’s much too empty. I actually want you to pull out your pen and paper. Write your goal down on four different sheets of paper in bold letters.

The easy task of writing your goal on paper puts you closer to completion.

This act will make your goal more concrete, enhancing the likelihood of getting it. Now post these pieces of paper on your fridge, dashboard, computer screen, and dresser to steadily remind you of your goal.

Mistake 8. Lack Of Variety

The human body is actually a wonderful system. Whatever you throw at it, it can modify and learn to handle. Maintaining it off guard, mixing things up, and adding variety to your workouts will actually make sure your body responds positively.

Always stay one step ahead by changing your workouts when you feel you’re not actually making the gains you expect. If you’re like me and want to look great while having some strength to back it up you’ve probably been training with reps between eight and twelve.

Try lowering the reps on your bench press fixes to the six to eight repetition range for a few weeks. You’ll joyfully be surprised to see how your body reacts if you haven’t tried this before.

If you can prevent these common pitfalls and you’re open-minded enough to try something new you’ll soon be bench pressing more than you wished possible. Take it from me, the man who was deadlock at a 275-pound bench press for more than three years!

Try to examine others mistakes in order for you to learn  and watch your bench press sore. Your wife or girlfriend will definitely be admiring your muscular upper body while your friend’s are dying to learn your secrets.

The Bench Blastoff Routine

The Split

1. Monday: Chest/Biceps

2. Tuesday: Legs

3. Wednesday: Off

4. Thursday: Shoulders/Traps

5. Friday: Back/Triceps

6. Saturday: Watch the game

7. Sunday: Rest

5 Bench Press Advantages That Will Have You On The Bench Every Day

The bench press is a time tested weight lifting exercise that people have been using for about hundreds of years. You may hear people joking about how much they can bench, with most people hugely over exaggerating. You may also think that bench presses are meant for only those big muscle men at the gym, you know, those guys that make you want to just leave the gym and go right back home.

Well, the fact of the matter is that bench presses are so great for everybody, and you don’t have to be able to bench 400 pounds for it to be an effective exercise, nor do you have to be Hulk Hogan to do them. The simple fact is the bench press advantages are for everybody and that includes you. Let’s talk about the 5 biggest advantages of bench presses as well as a few variations of the classic flat bench press.

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What Is A Bench Press?

A bench press is definitely a fairly easy exercise, simple yet hard. It involves lying down in a supine placement, or in other words, flat on your back, usually on a bench, hence the name bench press. This is undoubtedly one of the three exercises which powerlifters engage in. It entails lying on your back and pressing a certain amount of weight vertically upwards from your chest until your arms are expanded. Usually, a barbell is utilized to hold the weight, but dumbbells can also be used. The barbell is often preferred because it can grasp a lot of weight and is also more steady than using individual dumbbells.

Benefit #1: Upper Body Strength

Without a shadow of a doubt, the biggest advantage that you will get from doing bench presses is that you will drastically enhance your upper body strength. The purpose for this is because the bench press uses several different muscles in your upper body, and the more weight you lift, the more those muscles will be used, thus increasing their size and strength. There are numerous different muscles in your upper body which benefit from the bench press.

First of all, your pecs or pectorals get worked out a whole lot when performing the bench press, or in other words, your chest. This is correct for both the pectoralis minor and pectoralis major muscles. You know, those are the muscles which you utilize to do those awesome pec dances like Terry Crews or Arnold. Moreover, another muscle that benefits from the bench press is the Serratus Anterior, which are the muscles around your rib cage, or what some people obviously call the wings.

Yet another set of muscles that benefits from the bench press is the shoulder muscle group, more especially the anterior deltoids and the lateral deltoids. They are the muscles that surround your shoulders, so if you want those big and broad shoulders, then bench presses are surely the way to go, along with other exercises.

Finally, the muscles which actually benefit a lot from performing bench presses are the triceps. The triceps contains of three main muscles, those being the long, lateral, and medial triceps. It takes a whole lot of arm, shoulder, and chest power to perform a heavy bench press, and you can rest assured that with each press you do, your muscles are actually growing in size and strength.

We don’t want to get into the mechanics of muscle building, but the fact of the matter is that raising  big heavy loads will most likely cause the formation of new muscle tissue. There is also no denying the fact that we all want bigger and stronger muscles and the bench press is an excellent way to get that done. On a side note, performing bench presses does actually consolidate your core somewhat too. This is because it takes a whole lot of power to bench press a heavy load, and that entails flexing your abs while you do them.

Benefit #2: Increased Bone Health

Another big advantage that you can get from performing bench presses on a regular basis is that they will definitely assist to increase the health and strength of your bones. This is because the bench press is determined to be a weight bearing exercise, and weight bearing exercises have great bone building benefits.

A weight bearing exercise is any kind of exercise that forces you to grasp up an enhanced amount of weight or pressure with your bones. These weight bearing exercises and the bone building advantages that you get from them can be related to performing aerobic exercise for your heart or raising weights for your muscles. The process of bone building works in much the same way as those other processes we just stated.

When you do a weight bearing exercise, the extra weight which your bones grasp up, which in this case are the bones in your arms, shoulders, chest, and back, forces the cells in your bones to go to work. These cells are notable as osteoblasts and they are actually responsible for creating new bone cells and laying them down both on and within your bones.

The more weight bearing exercises you perform, and the heavier loads you grasp up, the more your osteoblasts will be spurred on to begin new bone mass. The end result of this is that your bones will end up becoming bigger, stronger, and denser too. The obvious advantage here is that your bones can take more punishment without giving in, such as being able to tolerate a nasty fall and not have bones break.

These weight bearing exercises are also really useful and helpful as you get older. This is because as you age your bones start to degenerate and they begin laying down less and less new bone mass, which is something that can lead to degenerative bone diseases such as osteoporosis. Well, if you want to prevent these conditions and look bigger in the process, then we would definitely suggest going for some bench presses.

Benefit #3: Increased Pushing Power

Perhaps one of the very great advantages that you can reap from doing the classic bench press is that it will greatly help your pushing power. You see, the problem with many exercises such as the bicep curl, while performing a good job at consolidating your muscles and making you look like The Hulk, they aren’t actually that useful when it comes to your everyday life.

Just think about it, how frequently are you going to do a bicep curl with your 100-pound child? The point we are trying to make here is that the bench press is a functional exercise in the sense that the muscles it helps build and the motions it trains you for are ones that you use many times in your everyday life. It is crystal clear that pushing is a big part of our physical lives.

We push strollers, shopping carts, doors, and sometimes we have to just push start a car too. The bench press is one of those exercises that actually trains the muscles which we utilize in our daily lives. So, say if you can bench 350 pounds, you will be able to push that much in a straight direction. This is a very good exercise because it is one of the weight lifting exercises that train the muscles which we utilize very often.

Benefit #4: Joint Health

The next bench press advantage that you should definitely take advantage of is the fact that it assists to maintain the health of your cartilage. As you age, the cartilage in between your joints begins to deteriorate and wear down, something that can lead to a lack of motion, severe pain, and things like osteoarthritis. This is definitely due to old age, but it also has to do with a lack of motion. You see, your cartilage is actually like a sponge with fluid in it, fluid that nourishes your cartilage and maintains it healthy. There is a problem though, which is that the fluid needs to be changed on a regular basis in order to keep nourishing all of your cartilage.

Since your cartilage is like a sponge, the nutrient depleted fluid actually needs to be squeezed out, that is then exchange with brand new nutrient rich fluid. Well, you guessed it, the way to squeeze out your cartilage in order to exchange the fluid is by performing exercise, and the bench press definitely counts. If you want to prevent joint issues and cartilage deterioration, then bench presses are something which you should definitely begin doing.

Benefit #5: Look & Feel Better

Something that is absolutely undeniable about performing bench presses is that they will make you feel and look much better. It is actually all about that confidence and your own self-image. There is no denying that having huge and bulging muscles makes us feel great about ourselves, both when we get compliments from those we are attracted to and when we vein in the mirror too. Big muscles make for a bold person and that is an undisputable reality.

It also doesn’t hurt when we go to the gym, and instead of being intimidated by that one guy with the great muscles, we are that guy with the muscles, which means that we are now that person that everyone else at the gym wants to look like.

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The simple fact of the matter is that the way we feel about ourselves, our own perceived image, and our sense of self-worth and self-boldness are all greatly influenced by the way we look. Well, performing bench presses will definitely get you looking shredded and that means feeling good about yourself.

Different Kinds Of Bench Presses workout

There are a few different variations of the normal flat bench press, and they each have slightly separate benefits. So, let’s just quickly look at the 4 main variations of the bench press and what they can do for you. Keep in mind that these are not all of the possible bench press variations out there, but they are the most notable ones.

Incline Bench Press Benefits

The incline bench press contains  sitting on an upwards incline, with your shoulders facing upwards at roughly a 45-degree angle. This is a pretty good type of bench press to perform because it works to target your upper chest more than a regular bench press, and it also targets the upper chest muscles much more than the lower chest muscles. Moreover, the incline bench press also focuses your shoulders very much. Keep in mind that your shoulders should not and cannot grasp up quite as much weight as other parts of your body, so utilizing a lower weight level than for an ordinary ench press is most likely necessary.

Decline Bench Press Benefits

The decline bench press is more or less like the opposite of the incline bench press. Instead of lying down with your shoulders focusing upwards, they are facing downwards at a 45-degree angle (roughly). Like the incline bench press focuses your upper chest muscles, the decline bench press does a more thorough job at focusing your lower chest muscles. The decline bench press, generally speaking, focuses more muscle fibers than the incline bench press. Moreover, this type of bench press does a great job at targeting your triceps than the incline bench press and the normal horizontal bench press. Finally, lifting heavier loads when performing a decline bench press is easier than with the incline and regular bench presses.

Close Grip Bench Press Benefits

This type of bench press contains  gripping the bar with your hands much closer together than with the normal bench press. The ultimate result of this is that the close grip bench press does not focus on your chest muscles as much, which means that your triceps have to work overtime. Therefore, the close grip bench press is a wonderful exercise to do for your triceps. Just maintain in mind that you probably won’t be able to raise as much weight because your triceps are taking the brunt of the force.

Reverse Grip Bench Press Benefits

This final variation of the bench press has you laying down flat on a bench just like with a normal flat bench press, but instead of your palms focusing forward, you rotate your arms so your palms face backwards. This has the effect of focusing on your upper chest more than a normal bench press which is because your arms are rotated. This is definitely something that you can combine with the decline bench press. Maintain in mind that you will not be able to raise as much weight as with the regular bench press.


As you can see, the bench press is an excellent exercise and that goes for all of the possible variations. If you want bigger muscles and you want them now, then you should definitely start performing bench presses instantly. Bench press benefits actually go far past muscle building and that is a fact. A healthier you can easily be achieved through some easy yet challenging bench presses.

Pyramid Training

You’re practicing the same-old, same-old workouts for a while now.  You’re tired and even worse you’re not seeing results.

We all know that bodybuilding protocols of 3 sets of 8-12 reps work, but after a while change is not only great for results but also for mental sanity.

In order to steadily loose fat, build muscle and gain strength you need new to maintain pushing your body and your mind.   

With pyramid training you will have a new rep scheme, unlimited exercise variety, and a variety of challenges to maintain your training and results moving forward.

Pyramid training is basic, yet efficient and very challenging both mentally and physically.  In fact, you  might have seen pyramids in use.

What Is Pyramid Training?

Very basically, pyramid training is exemplifying an exercise or two, for a particular rep and then working your way down to 1, intended to fatigue the muscle. This kind of training can be employed as an upward or downward sequence in weight or reps.  It performs well because you wind up with a much higher level of training volume AND training density. 

Pyramid training is something that I have been utilizing with a lot of my clients and my own training and getting wonderful results.  Not only does Pyramid training work, it’s cool and challenging. Pyramid Training can be completed with any piece of fitness equipment, and if you are stuck you can even utilize your own bodyweight.  Everything wanted  is some creativity and hard work.

Because it’s so efficient, pyramid training is something that I have been utilizing with a lot of my clients any time someone hits a plateau. It’s not a fast fix, but has been efficient for my athletes and myself for years. 

The best aspect is just that it is relied on equipment, weather you like barbells, dumbbells, kettlebells, or raising small children for reps, you can perform Pyramid Training with nearly any fitness implement, or even your own bodyweight.  Everything wanted is some creativity, and the balls to put in some hard work.

Pyramid Training Benefits

  1. Can be done with any kind of training equipment or bodyweight
  2. Workouts are short but intense
  3. Workouts should be managed for weight lifted, time that you train and more
  4. Can be utilized for bodybuilding, athletic training, fat loss or all of the above
  5. Can be completed with a training partner or partners or done alone

Pyramid Training; the best training programs are simple ones that people will actually follow.  The best programs on paper are no great unless you have iron in hand and sweat on your brow.

Pyramid training is very easy and that’s another reason it’s so efficient.

Step 1. Ensure you are warmed up

Step 2. Take any exercise; let’s utilize Bench Press for example

Step 3. You start your first “work sets” and your first set will be 10 reps.

Step 4. You canncontinue with the same weight on the bar, and the goal of your next set is 9 reps

Step 5. You rest as it’s a must, next set 8 reps

Step 6. You follow this rep scheme all the way to 1 reps

As you can see Pyramid training is very easy, but that’s  the beauty of it. 

Pyramids For Time Challenge

This is where we take things to another level.  Let’s say you bench press on Tuesday (because we know Monday is universal bench press day), and you finish all 10 sets of bench press in 25 minutes.  The aim of your next workout is to beat your own time of 25 minutes.

In doing this you will have to either lift rapidly, rest less or perform both.  This will make your workouts to become more intense.  You get more done in a shorter amount of time.  Anytime you perform this it’s both physically and mentally challenging.

This can also be applied to every exercise.  Try performing pyramid training on squats or deadlifts to take your physical and mental training to another level.

Pyramids & Pairing Exercises

Another wonderful way to utilize pyramids in training is by pairing exercises.

Let’s say you are training chest & back together.  We pick two exercises; let’s use Flat Dumbbell Press and Bent Over Dumbbell rows.

It’s a notable fact that training opposing muscle groups will enhance strength and pump. 

By pairing muscles you will improve recovery, improve strength and enhance blood flow and have a kick ass workout.


Pyramid Training can be utilized to build muscle, lose fat, or perform both.  It’s a wonderful way to add some variety in your training and keep your body guessing.

Define your goal, pick your program, and then ensure you let the countdown begin.


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