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Bench press variations

This article details various bench press styles, such as incline, decline, dumbbell, and close grip, explaining how each variation targets different muscles to build strength and prevent plateaus.

  • 09 May 2025
  • 3 min read
  • 0 views

The bench press is a strength training exercise that targets your chest, shoulders and triceps. However, doing the same type of bench press can lead to muscle plateaus and even boredom. Trying out variations can help target different muscles, improve strength and avoid injuries. If you're a beginner or an advanced lifter, knowing the right type can take your performance to the next level. You will learn about all bench press variations to include in your routine in this blog.

Variations to try out in the bench press

Here are some of the bench press variations:

  1. Incline bench press

This is performed on a bench set at an angle of 30 to 45 degrees. It targets the upper chest more than the flat bench press. It also works the front shoulders. If your upper chest is lacking, this move can help balance your muscle development.

  1. Decline bench press

Set the bench at a downward angle. This shifts the focus to the lower part of the chest. It also reduces stress on the shoulders. The decline press can help you lift heavier weights and build a strong chest base. It's often used by those aiming to define the lower chest area.

  1. Close-grip bench press

This variation puts more focus on the triceps. Place your hands closer than shoulder-width apart. It’s ideal if you want to build arm strength and size. It also works the inner chest and helps improve your regular bench press strength.

  1. Dumbbell bench press

Using dumbbells instead of a barbell increases the range of motion. It activates stabiliser muscles and balances strength between both sides of the body. It also reduces the risk of muscle imbalance and injury.

  1. Pause bench press

In this version, you pause for 1-2 seconds at the bottom of the lift before you start pressing up. It also improves control, form and strength in the lower part of the lift.

Conclusion

Adding bench press variations to your training can keep your routine fresh and effective. Try different versions and see which ones suit your goals best. However, don’t forget that while physical health is built in the gym, financial protection is equally important. Health issues can come unannounced. A solid health insurance policy gives peace of mind and offer strong support during serious setbacks. Train hard, but stay protected in every way with individual health insurance.


 

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

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