Bench is one of the most popular lifts and exercises that are included in a gym workout. It can help you build strong upper body along with strength. You have to take care of proper position before performing a bench press as improper posture leads to shoulder injuries often. There are different types of bench presses concentrating on different body parts through different positions:
- Bench press with close grip: In this type of bench press, position is similar except the grip, which is slightly closer as compared to the chest work out. It focuses more on the triceps than chest.
- Bench press with reverse grips: In this type of exercise, the palms are facing your face and the stress is again on your triceps
- Bench press in inclined position: this exercise is performed in an inclined bench laying emphasis on the shoulders
- Bench press in declined position: this exercise is performed in a declined bench where you can lift more weights compared to a flat bench and the stress is on the lower chest area
There are several benefits if you are performing a bench press properly because it helps in developing bigger and muscular chest. It done with proper weights it helps in lifting more weights as you start developing upper body strength through resistance training. Therefore, perform it safely and properly, if possible ask your trainer to monitor your press every time you do the bench press.