A bench press is a standard in any gym, and a great way to gain muscle size and strength. We have a great range to suit your needs and budget. We offer a Price Guarantee (conditions apply) and various payment options including an interest free option. We also offer Australia wide shipping and usually dispatch the next day – for more information on our delivery see our delivery information.
Bench Press Variations
There are some great resources available on the internet, and it is important to get the technique right to avoid injury. But there are some variations to the standard bench press that you could try:
Close Grip Bench Press – As the name suggests, this press moves your grip closer to your mid line, with your hands directly over your shoulders. Bench Pressing close grip is harder than medium grip. The range of motion is longer because your arms are vertical at the top. Your triceps works harder because your forearms are incline at the bottom. And your chest works less because your elbows go less deep. The Close Grip Bench Press is a good substitute for the Bench Press if you have shoulder issues. The narrow grip keeps your elbows closer to your body and doesn’t let them go as deep. Don’t grip the bar too narrow when you do the Close Grip Bench Press. Your hands shouldn’t touch each other. This puts your wrists too much out of line with your forearms. Your wrists will hurt, the bar will be hard to balance and you’ll have less strength. Grip the bar with your hands about shoulder-width apart.
Incline Bench Press – Adjust your bench press to about 45° incline. Lie down with your feet on the floor and grab the bar with a medium grip, un-rack with straight arms, lower the bar to your upper-chest and press it back up over your shoulders. Keep your butt on the bench and your lower back neutral.
There are other variations, such as a decline bench press or a dumbbell bench press. However, these have limited effectiveness and you’re often better off with a standard bench press. As always, it’s safer to bench press with a spotter, or use a power rack to avoid injury.
Have a look at this guide for an extremely comprehensive guide to the best way to bench press, including some great videos.