140kg bench press in a local gym/Upper body workout.

Описание: The bench press is a fundamental upper-body strength exercise where you lie on a bench and push a weight (typically a barbell or dumbbells) upward from your chest until your arms are extended, then lower it back down in a controlled motion. It's a compound movement that effectively builds strength and muscle in the chest (pectorals), shoulders (deltoids), and arms (triceps), while also engaging the core and back for stabilization.


Bench press variations are modifications to the traditional, flat, overhand-grip barbell bench press, designed to shift emphasis to different muscle groups (upper/lower chest, triceps, shoulders), improve stability, accommodate injuries, or break through strength plateaus. These variations alter factors such as the angle of the bench, grip width, equipment used (dumbbells/bands), or range of motion.
Here is a definition of the primary bench press variations based on their function:
1. Angle-Based Variations (Chest Targeting)
Incline Bench Press: Performed on a bench angled upwards (15-45 degrees), this targets the upper pectoralis major (clavicular head) and anterior deltoids.
Decline Bench Press: Performed with the head lower than the hips (15-30 degrees downward angle), this emphasizes the lower pectoralis major and allows for heavier loading due to a shorter range of motion.
2. Grip and Equipment Variations (Muscle Targeting)
Close Grip Bench Press: Hands are placed shoulder-width apart or narrower to increase triceps engagement and reduce shoulder strain.
Wide Grip Bench Press: A grip wider than shoulder-width that decreases the range of motion and puts greater stress on the outer chest.
Reverse Grip Bench Press: An underhand grip that reduces shoulder strain and increases activation of the upper chest and biceps.
Dumbbell Bench Press: Uses dumbbells instead of a barbell, allowing for a greater range of motion, independent arm movement to correct imbalances, and increased stability requirement.
Neutral Grip/Swiss Bar Press: Uses a barbell with vertical handles (neutral grip), which reduces shoulder rotation and strain, making it ideal for those with shoulder issues.
3. Range of Motion and Pause Variations (Strength & Control)
Floor Press: Performed on the floor rather than a bench, limiting the range of motion. This reduces shoulder strain while emphasizing triceps and lockout strength.
Paused Bench Press (Competition Style): The bar is held motionless on the chest for 1-2 seconds, eliminating momentum and building raw explosive power from the bottom.
Spoto Press: The barbell is paused just above the chest (not touching) to build control and strength at the weakest point of the lift.
Board Press: A board is placed on the chest to limit range of motion, allowing for heavier overloading to improve lockout strength.
4. Stability and Resistance Variations
Larsen Press: Performed on a bench with the legs extended straight on the floor, removing leg drive to force pure chest and shoulder engagement.
Feet-Up Bench Press: Performed with feet in the air or on the bench to increase core stability requirements.
Resistance Band/Chain Press: Adds bands or chains to the bar, increasing the weight as the bar is lifted (variable resistance), which is used to develop explosive power and improve lockout strength.
Tempo Bench Press: Focuses on a slow eccentric (descent) phase (e.g., 3-5 seconds) to increase time under tension for hypertrophy.
Summary Table of Primary Variations
Variation Primary Target Area Key Benefit
Flat Barbell Full Pecs Max Strength
Incline Upper Chest/Shoulders Upper Chest Growth
Decline Lower Chest/Triceps Lower Chest/Heavier Load
Close Grip Triceps/Inner Chest Arm Strength

An effective upper body workout targets chest, back, shoulders, and arms with exercises like Bench Press, Pull-ups/Rows, Overhead Press, Bicep Curls, and Triceps Extensions, using compound movements and isolation exercises for full development, with proper warm-ups (arm circles, dynamic stretches) and cool-downs (static stretches). Aim for 3 sets of 8-12 reps with 30-60 seconds rest between sets for general strength and muscle growth.
Sample Upper Body Workout (Dumbbells & Bodyweight)
Warm-up (5 mins)
Arm Circles (forward & backward)
Torso Twists
Light cardio (jogging in place)
Workout
Push-Ups (Chest, Shoulders, Triceps) or Bench Press: 3 sets, 8-12 reps.
Bent-Over Dumbbell Rows (Back, Biceps): 3 sets, 8-12 reps per arm.
Dumbbell Overhead Press (Shoulders): 3 sets, 8-12 reps.
Lat Pulldowns (Back, Biceps) or Pull-Ups: 3 sets, as many reps as possible (AMRAP) or 8-12 reps.
Bicep Curls (Biceps): 3 sets, 10-15 reps.
Triceps Extensions (Triceps): 3 sets, 10-15 reps.
Plank (Core): Hold for 30-60 seconds.
Cool-down (5 mins)
Static stretches for chest, back, shoulders, biceps, and triceps (hold each for 30 seconds).

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