Are you ready to redefine your chest training?
Revolutionize your bench press game with these powerful techniques! Begin incorporating these into your workout routine today!

Aiming to maximize your chest development and overall upper body strength? Look no further than these Four Essential Bench Press Variations. In this Australian fitness guide, we’re exploring the flat bench press, incline bench press, decline bench press, and close-grip bench press. By incorporating these variations into your routine, you’ll unleash your chest’s true potential and redefine your workouts!

Flat Bench Press: The Quintessential Chest Developer

The flat bench press stands as the ultimate exercise for building chest muscle and enhancing upper body strength. As a compound movement, it activates various muscle groups, including your pectorals, triceps, and anterior deltoids.

How to do it:

  1. Lie down on a flat bench, feet firmly on the ground.
  2. Grip the barbell slightly wider than shoulder-width.
  3. Lower the barbell to your chest while keeping your elbows tucked in.
  4. Press the barbell back up until your arms are fully extended.

Tips:

  • Retract your shoulder blades and slightly arch your back to maintain stability and minimize injury risk.
  • Focus on controlling tempo, avoiding any bouncing of the bar off your chest.

Need a demonstration? Click the link to view this easy-to-follow video: How to Do a Flat Bench Press – YouTube

Incline Bench Press: Elevate Your Upper Chest

The incline bench press zeroes in on your upper chest, an area often neglected by traditional flat bench presses. This variation also offers additional shoulder activation, making it an ideal workout addition.

How to do it:

  1. Adjust the bench to a 30–45-degree incline.
  2. Lie down on the bench, feet firmly on the ground.
  3. Grip the barbell slightly wider than shoulder-width.
  4. Lower the barbell to your upper chest, keeping your elbows tucked in.
  5. Press the barbell back up until your arms are fully extended.

Tips:

  • Maximize upper chest engagement by focusing on squeezing your chest muscles during the upward motion.
  • Maintain a controlled tempo and avoid excessive lower back arching.

See how it’s done with this comprehensive video tutorial: How to do the INCLINE DUMBBELL BENCH PRESS! | 2 Minute Tutorial – YouTube

Essential Bench press Variations

Decline Bench Press: Sculpt Your Lower Chest

The decline bench press emphasizes the lower portion of your chest muscles and reduces stress on your shoulders, making it an excellent option for those with shoulder issues.

How to do it:

  1. Set the adjustable bench to a 15–30-degree decline.
  2. Secure your legs in the provided leg support.
  3. Grip the barbell slightly wider than shoulder-width.
  4. Lower the barbell to your lower chest, keeping your elbows tucked in.
  5. Press the barbell back up until your arms are fully extended.

Tips:

  • Keep your shoulder blades retracted and your lower back pressed firmly against the bench.
  • Focus on squeezing your chest muscles at the top of the movement.

To ensure proper form, watch this expert video guide here: Instructional Fitness – Decline Bench Press – YouTube

Close-Grip Bench Press: Fortify Your Triceps

The close-grip bench press targets your triceps, enhancing overall pressing power. Although it still engages your chest muscles, this variation shifts more emphasis to your triceps, making it invaluable for chest and arm training.

How to do it:

  1. Lie down on a flat bench, feet firmly on the ground.
  2. Grip the barbell closer than shoulder-width, hands about 6-8 inches apart.
  3. Lower the barbell to your chest, keeping your elbows close to your body.
  4. Press the barbell back up until your arms are fully extended.

Tips:

  • Keep your wrists straight and directly above your elbows throughout the movement.
  • Maintain a controlled tempo, avoiding any sudden jerking motions that could strain your wrists or elbows.

For a clear and concise visual explanation, watch this video: How To: Close-Grip Barbell Bench Press – YouTube


Armed with the knowledge of these four essential bench press variations, it’s time to put them into practice! Integrating these exercises into your workout routine will help develop a balanced, powerful chest and improve your overall upper body strength.

To maximize results, consider alternating between these variations throughout the week or incorporating them into a comprehensive chest workout. Remember, proper form and technique are crucial for preventing injury and ensuring you get the most out of each exercise.

Ready to revolutionize your bench press and unlock your chest’s true potential? Start incorporating these flat, incline, decline, and close-grip bench presses into your workout routine today! Witness your chest gains soar to new heights.

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