7 Exercises With Bench Press, Benefits & Its Role In Fat Reduction!

Are you seeking a strong upper body while losing unwanted belly fat? The bench press, often considered a targeted strength training workout, offers numerous benefits beyond muscle building. The exercises to do with bench presses are used to develop larger muscles, such as those of the chest, shoulder, and triceps, and aid in muscle buildup. From enhancing overall strength and power to targeting specific muscle groups, these exercises can be paired with a bench press to benefit your fitness journey. This bench press workout enhances your capacity to do simple tasks while improving physical performance.

But what are some of the good exercises with bench presses without extra equipment’s? Let's explore the six key advantages of incorporating the exercises with bench presses and uncover their role in fat reduction.

Table Of Contents

1. What Workouts Can You Do With A Bench Press? What To Pair With Bench Press?

2. Is Bench Press Actually A Good Exercise? 6 Benefits

3. Can I Lose Belly Fat By Bench Press?

4. Expert’s Advice

5. The Final Say

6. FAQs

7. References

What Workouts Can You Do With A Bench Press? What To Pair With Bench Press?

Consider these exercises with bench press with targeted benefits and steps to perform for all fitness levels:

1. Flat Bench Press

The flat bench press is a cornerstone of upper-body strength training. It comprehensively targets the chest, shoulders, and triceps, building muscle mass and power. This compound exercise is ideal for enhancing upper body strength and definition.

Steps to Perform this Exercise With Bench Press: 

1. Lay flat on a surface with your feet firmly on the ground. 

2. Grip the barbell with hands slightly wider than shoulder-width apart. 

3. Lower the barbell to your chest, keeping your elbows at a nearly 45-degree angle to your body. 

4. Press the barbell back up until your arms are fully extended. This classic move is great for gaining upper body strength and muscle mass.

Also Read: 15 Powerful Dumbbell Exercises For Back At Home

2. Incline Bench Press

Shifting the focus to the upper chest, the incline bench press sculpts a well-defined chest. It effectively targets the upper pectoral muscles and shoulders, contributing to a more aesthetic and balanced physique.

Steps to Perform this Exercise With Bench Press: 

1. Adjust the bench to an incline (typically 30 to 45 degrees). 

2. Lie back with your feet on the ground and grip the barbell slightly away from shoulder-width. 

3. Lower the barbell to your upper side chest, then press it back up. 

4. This variation targets the upper portion of the chest, helping to create a more defined chest shape and strengthen the shoulders.

3. Decline Bench Press

To target the lower chest, the decline bench press is essential. This variation helps develop a fuller, more muscular chest by emphasising the often-neglected lower pectoral region.

Steps to Perform this Exercise With Bench Press: 

1. Set the bench to a decline (about 15 to 30 degrees). 

2. Secure your feet under the foot pads and lie back. 

3. Grip the barbell slightly wider than shoulder-width.

4. Lower the barbell to your lower chest, then press it back up. 

5. This exercise emphasises the lower part of the chest, contributing to a balanced chest development.

Also Read: Check Out These 15 Barbell Back Workouts

4. Dumbbell Bench Press

Offering greater flexibility and range of motion, dumbbell bench presses allow for independent arm movement, addressing muscle imbalances. This exercise targets the chest, both sides of the shoulders, and triceps while promoting balance and strength.

Steps to Perform this Exercise With Bench Press: 

1. Lie flat on the bench with a dumbbell in each hand. 

2. Hold the dumbbells above your chest with palms facing forward. 

3. Lower the dumbbells to the sides of your chest, then press them back again until your arms are fully extended. 

4. Dumbbells allow for a greater range of motion and can help correct muscle imbalances since each arm works independently.

5. Close-Grip Bench Press

Prioritising triceps development, the close-grip bench press is a powerful tool for building arm strength. While also engaging the chest and shoulders, this variation is particularly effective for sculpting defined and strong triceps.

Steps to Perform this Exercise With Bench Press: 

1. Lie flat on the bench and grip the barbell weight with hands closer than shoulder-width apart.

2. Lower the barbell to your chest, keeping your elbows close to your body. 

3. Press the barbell back up. 

4. This variation emphasises the triceps, making it an excellent exercise for arm strength.

Also Read: Bodyweight Exercises For Muscle Strength | ToneOpFit

6. Chest Flyes

Focusing on chest isolation, chest flyes enhance muscle definition and flexibility. This exercise stretches and contracts the chest muscles, creating a sculpted and toned appearance.

Steps to Perform this Exercise With Bench Press: 

1. Lie flat on the bench with a dumbbell in each hand. 

2. Hold the dumbbells above your chest with palms facing each other. 

3. With a slight bend in your elbows, lower the dumbbells to the sides in a wide arc until you feel a proper stretch in your chest. 

4. Bring the dumbbells back together above your chest. 

5. Chest flyes focus on stretching and contracting the chest muscles, enhancing muscle definition and flexibility.

7. Reverse-Grip Bench Press

A variation that shifts emphasis to the upper chest and triceps, the reverse-grip bench press offers a unique angle for chest development. It complements the traditional bench press by targeting slightly different muscle fibres.

Steps to Perform this Exercise With Bench Press: 

1. Lie flat on the bench and grip the barbell with an underhand grip, hands a bit wider than shoulder-width. 

2. Lower the barbell to your chest, then press it back up. 

3. The reverse grip shifts the focus slightly to the upper chest and triceps, providing a unique angle to your bench press routine.

Also Read: Top 20 Effective Muscle Toning Workouts For Beginners

Is Bench Press Actually A Good Exercise? 6 Benefits

Consider these benefits of exercises with bench press for making an informed choice for your fitness:

Also Read: 15 Exercises to Reduce Belly Fat For Females At Home!

Can I Lose Belly Fat By Bench Press?

Not directly! While the bench press is a known exercise for gaining upper body strength, it primarily targets your chest, shoulders, and triceps. To effectively reduce belly fat, you'll need a more comprehensive approach along with the exercises with bench press. Note these major reasons:

• Belly fat reduction requires overall fat loss: Spot reduction, targeting overall fat loss in a specific area, is generally ineffective.
• Cardiovascular exercise: Activities like running, swimming, or cycling help burn calories plus contribute to overall fat loss, including belly fat.
• Balanced diet: Consuming fewer calories as required than you burn is essential for weight loss, plus reducing belly fat.

However, incorporating exercises with bench press can benefit you by:

• Increasing muscle mass: This can boost your metabolism, helping you burn excessive calories even at rest.
• Improving overall fitness: Strength training is crucial for a healthy body.

Remember, the most effective way to achieve your fat loss goals, including reducing belly fat, is to combine strength training, cardio, and a balanced diet.

Also Read: 8 Ways To Amp Up Fitness Motivation And Tips

Expert’s Advice

To maximise your bench press performance and overall strength gains, I recommend proper nutrition along with the exercises with the bench press. To support muscle repair and growth, prioritise protein consumption from lean meats, dairy, legumes, and plant-based sources. Combine protein with complex carbohydrates for sustained energy and optimal workout performance. Remember the importance of healthy fats for hormone regulation and joint health.

Hydration is equally crucial. Ensure you drink water before, during, and after your workout to maintain optimal performance and aid in recovery. So, align your nutrition with your training to enhance your bench press results.

                                                                                    Health Expert 
Lavina Chauhan

The Final Say

Ultimately, the exercises with bench press are the best choice for any upper body strength training regimen. Its versatility, targeting multiple muscle groups, and potential for progressive overload make it a valuable tool for beginners and seasoned athletes. However, to maximise benefits and minimise risks, proper form, gradual weight increases, and a balanced workout routine are essential.

So, incorporate these exercises with bench press into a well-rounded fitness plan to effectively build upper body strength, enhance athletic performance, and contribute to overall physical wellness.

FAQs

1. What are the common mistakes when using a bench press machine?

Common mistakes include using excessive weight, bouncing the weight, not engaging the core, and allowing your wrists to collapse. Focus on maintaining good form and controlled movements.

2. Will doing more exercises help me with bench pressing more weight?

Building strength and muscle mass in supporting muscle groups will increase bench press strength over time. Complementary exercises help to balance muscle development, prevent injuries, and improve overall bench press performance.

3. What are the best chest exercises with bench press?

The most effective chest exercises are the inline dumbbell press, decline dumbbell press, push-ups, cable crossovers, and dumbbell flyes.

4. What are the back exercises with bench press?

Focus on exercises that strengthen the upper side back, including rows, pull-ups, and lat pulldowns. Incorporate back exercises into your routine 2-3 times per week to maintain balance and support your bench press.

5. What are the targeted tricep exercises with bench press?

Close-grip bench presses, triceps extensions, overhead triceps extensions, and skull crushers are effective triceps exercises. Also, if you struggle to lock out the weight during a bench press or experience elbow pain, it may indicate weak triceps.

References

• https://www.geneticnutrition.in/blogs/genetic-life/bench-press-and-chest-size-examining-the-impact-on-muscle-growth#:~:text=Research%20indicates%20that%20bench%20press,to%20enhancements%20in%20
• The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance - PMC (nih.gov)
• Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise - PMC (nih.gov)
• (PDF) Analysis of muscle activity during the bench press exercise performed with the pre-activation method on stable and unstable surfaces (researchgate.net)

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