Three Variants for the Bench Press

Small variations to a same exercise, allow you to challenge with an original movement to muscles and in addition, with each change is it can impinge on some muscles more than others when we work, in order to develop the strength and muscle mass in full in the same muscle group.

The bench press It is a very used in bodybuilding exercise to work the pectoral, However, we can apply three variants to the exercise to work each of the portions of the muscle as well as arms when we perform this movement.

First of all, we can take the bar with a grip in Supination, i.e., with the palms up and from there we lay to conduct the exercise. With this type of grip the job increases in the upper part of the chest.

A second variant for the bench press would take bar in pronation, with palms facing toward the floor, but place the hands together over the bar with a clearance of 10 cm approximately, this narrow grip will allow us to focus the effort on the head of the triceps, in order to work the arms with the bench press, and above all, in the central part of the chest.

A third change, only recommended for people trained and not hypertensive, would place the Bank in decline position and from there run the exercise as we traditionally do. With this variant you can focus the effort on the lower part of the chest.

These simple changes can help us gain a full development of the pectoral muscle to show a firm and toned torso next summer.

Gallery

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Types of Bench Press for Full Chest Development

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Ten Great Bench Press Variations

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3 Bench Press Variations for a More Well-Rounded Body

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My 3 Best Chest Exercises For Better Pecs: Bench Press Is ...

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Bench Press Tips: Choosing the Right Bench Press Grip ...

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Decline Bench Press

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How Wide Should Your Bench-Press Grip Be?

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How To Build A Body by Jett Lee's Blog: 5. Bench press

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Types Of Bench Press For Full Chest Development Weight ...

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September Research Roundup: Bench Press Edition – Bret ...

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Basic Olympic Flat Bench Press -- Legend Fitness (3105)

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