Flat Bench Press Alternatives
Bench Press Exercise Variations
A Few Variations to the Common Bench Press.
It seems like a lesson on bench pressing
consists more of the "don'ts"than the "do's." Don't
bounce. Don't squirm. Don't arch. Don't hold your breath.
Well, don't worry.
Once you've decided the most important element of working
out - to get your butt into the gym and just 'do' it
- you've already won half the battle.
So, here are a few different bench press variations
that you should 'do' - a few alternatives that will
help you to develop the ever-important pectoralis major.
Dumbbell bench presses:
These can be performed at the three various settings:
the flat bench version, the decline version, and the
incline version. The main benefit of dumbbell presses,
as opposed to barbell presses, is the increased range
of motion. You're able to drop your elbows beneath your
torso for a more extensive stretch during the negative
portion of the exercise. Then, at the point of contraction,
you are able to do something that you cannot do with
barbell presses. You can add a slight twist, turning
your palms inward, providing for a more intense and
stimulating contraction.
Smith machine bench presses:
The chief benefit of this exercise is that it allows
you to concentrate solely on form. Because of the machine
regulating the motion, you're not performing a circus-like
balancing act during the activity. Straight up and
straight down is exactly where the bar will go. And
for this reason, the Smith machine is a good tool if
you like performing the excruciatingly slow negatives,
allowing for the pectorals to tear up considerably during
the bar's descent. If you find difficulty in keeping
your back straight on the bench, it's okay to lift your
legs off the floor during the exercise.
Seated machine presses:
Once again, this machine, in which the range of motion
is a horizontal one as opposed to a vertical one, will
allow you to stress your attention on attaining the
proper form. While some will contend that you cannot
pack on mass with such a machine, many experts will
suggest otherwise. Also, on the seated bench press machine,
you won't be inclined to arch your back while struggling
through the range of motion.
Push-ups:
Make these a part of your own, personal basic training.
These are great to couple in with another exercise,
say dumbbell flyes. At the end of your set of flyes,
try putting your feet up on a bench, and then your hands
on
another bench. Crank out a set of push-ups and your
chest will really feel it. To hit the upper portion
of your chest, put your hands onto the floor while leaving
your feet on a bench. These do not necessarily have
to be
performed as part of a super set. Push-ups, especially
in high quantities, are also a great exercise for toning
the chest.
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