Editing Bench press (section)

==Variations==
{{More citations needed section|date=March 2022}}

Variations of the bench press involve different groups of muscles, or involve the same muscles in different ways:

*'''Inclination'''
**'''Flat bench press''': The flat bench press involves both portions of the pectoralis major muscle but focuses on the lower (sternal) head as well as the anterior [[deltoid muscle]]. The term 'bench press' on its own is assumed to refer to a flat bench press.
**'''Incline bench press''': An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis on the upper (clavicular) head of the pectoralis major. This variation is called the incline bench press or called a incline press
**'''Decline bench press''': A decline bench press elevates the pelvis and lowers the head and emphasizes the lower portion of the pectoralis major whilst incorporating shoulders and triceps. This variation is known as the decline bench press or the decline press.

*'''Grip''' [[File:Sequence 01.webm|thumb|A woman explains how to properly perform the dumbbell bench press and the dumbbell incline bench press]]
**'''Reverse grip''': A reverse grip bench press utilizes an underhand (supinated) grip on the bar. A supinated grip externally rotates the [[humerus]], which puts the shoulders in a much more favorable position for the lift, decreasing injury potential without compromising the range of motion. It emphasizes the clavicular head of the pectoralis major more than an incline bench press. On the eccentric phase of the lift, the bar path will create a larger arc and eventually touch a point on the chest that is lower compared to the regular bench press, because the upper arms and elbows are closer to the body and the angle between the humerus and the torso is smaller.
**'''Narrow grip''' ('''close grip'''): A bench press performed with the hands close together. It relies on the triceps to complete the pressing motion.<ref name="t-nation1" /> Called the close grip bench press, this variation is best performed with arms in a near-vertical position to reduce strain placed upon the wrists, elbows, and shoulders. A close grip bench press can also be performed with dumbbells or a barbell with neutral grips.
**'''Wide grip''': A bench press performed with the hands far apart. It shortens the range of motion, lessening the contribution of the triceps.
**'''Suicide grip''' ('''false grip''', '''thumbless grip'''): Instead of the thumb being wrapped underneath the barbell, the thumb is placed next to the index finger where it sits on top of the barbell. Although it has its pros and cons, the suicide grip is sometimes used because it places the wrist in a better position, keeping shoulders safer, and allowing lifters to activate their triceps more.<ref>6 Reasons Not To Use The Suicide Grip For Bench Press: https://powerliftingtechnique.com/suicide-grip-for-bench-press/</ref> This grip is considered unsafe as it presents the risk of the bar rolling out of the lifters hand which in turn may cause injury by the dropped bar<ref>{{cite web | url=https://stronglifts.com/bench-press/#No_Thumbless_Grip | title=How to Bench Press with Proper Form: Definitive Guide | date=7 October 2018 }}</ref>

*'''Different lowering targets'''
**A lifter can elect to lower the bar to nipple level, to the [[xiphoid process]], or even further, to the abdomen.
**On the other hand, a lifter may lower the bar to a very high point on the chest, or even to the neck; the latter variation is called a '''guillotine press''' (also known as a '''redneck press''' or '''neck press''') and emphasizes the upper pectorals.

*'''Altered stability''': The bench press can be performed with various modifications to make the lifter or the weight less stable. Examples include lifting on a Swiss ball, using dumbbells instead of a barbell, or lifting with the legs on the bench or in the air. Lifting with the legs on the bench or out in front of the bench held in the air above the ground neutralizes the athlete's ability to arch his back and glutes off of the bench and thereby gain an advantage while lifting. As it forces the glutes to stay anchored on the bench (it also eliminates the ability of the athlete to employ leg drive), this position is more difficult and allows for greater stress of the pectorals.

*'''Alternating arms''': This involves using a pair of dumbbells and lifting and lowering one and then lifting and lowering the other; or lifting one while lowering the other in an alternating sequence.<ref name="Pro Training Secrets">{{cite journal |last1=Williams |first1=Pete |title=Pro Training Secrets |journal=Men's Health |volume=June 2006 |page=134}}</ref>

*'''Single arm''': This involves using a single dumbbell and lifting it with one arm. When both arms are exercised in this [[Unilateral training|unilateral manner]], it can help to ensure that the arms perform the same amount of work and any excessive muscle imbalances are reduced. For example, in a standard barbell bench press, the right arm may perform 55% of the work and the left arm 45%. However, if the right or left arm is used singularly, then it can be assured that each arm is performing 100% of the work for that respective lift. This can mean that the strength of the right and left arms develops more evenly.<ref name="Pro Training Secrets"/> The single-arm bench press can also mean greater levels of core activation.

*'''Variable resistance''': The bench press can be performed with chains or bands which are attached to either end of the barbell. They can be used to strengthen the upper range of motion in the movement and develop explosive power in the bench press.<ref>{{cite web|url=http://www.lift.net/exercises/how-to-bench-press-with-proper-form/ |title=How to Bench Press like a Pro: A deep look at Bench Press Form |publisher=LIFT |access-date=2014-08-14}}</ref> This means that the percentage of 1RM lifted for the stronger phase{{Efn|name=fn1|A movement may be considered as having any number of strength phases but usually is considered as having two main phases: a stronger and a weaker. When the movement becomes stronger during the exercise, this is called an ''ascending strength curve'' i.e. bench press, squat, deadlift. And when it becomes weaker this is called a ''descending strength curve'' i.e. chin ups, upright row, standing lateral raise. Some exercises involve a different pattern of strong-weak-strong. This is called a ''bell shaped strength curve'' i.e. bicep curls where there can be a sticking point roughly midway.}} more closely matches the percentage 1RM for the weaker lower phase e.g., a person can lift 60&nbsp;kg for one full rep (including the weaker lower phase) but can lift 90&nbsp;kg for the stronger upper phase. So, by adding resistance they can better meet the respective 1RMs, in percentage terms, for both strength phases. The incorporation of chains and bands can help to develop explosive power in the bench press. An alternative is to combine heavier partial reps with lighter full reps.<ref>{{cite web |last1=Hutchison |first1=Dan |title=Using variable resistance for the bench press |url=https://www.perform-x.com/using-variable-resistance-bench-press/ |website=Perform-X.com |date=29 June 2017 |access-date=30 March 2021}}</ref><ref>{{cite book |last1=John Jaquish |first1=Henry Alkire |title=Weight lifting is a waste of time |date=2020 |publisher=Lioncrest publishing |pages=33–36}}</ref>

*'''Partial rep''': A partial rep usually means lowering the bar partially before raising it again i.e., for a half or quarter rep.
**Because this is a stronger ROM, significantly more weight can be lifted. When used in combination with lighter full reps, this can allow a person to better ensure that the percentage of 1RM lifted for the stronger and weaker phases of the movement{{Efn|name=fn1|A movement may be considered as having any number of strength phases but usually is considered as having two main phases: a stronger and a weaker. When the movement becomes stronger during the exercise, this is called an ''ascending strength curve'' i.e. bench press, squat, deadlift. And when it becomes weaker this is called a ''descending strength curve'' i.e. chin ups, upright row, standing lateral raise. Some exercises involve a different pattern of strong-weak-strong. This is called a ''bell shaped strength curve'' i.e. bicep curls where there can be a sticking point roughly midway.}} is more consistent. For example, if 1RM is 100&nbsp;kg for the lower phase and 150&nbsp;kg for the upper phase, an 80&nbsp;kg full ROM press is 80% of someone's 1RM for a full rep and lifting 120&nbsp;kg for a partial which remains in the stronger phase of the movement is 80% for that phase. Full reps at a 1RM of 100&nbsp;kg prevents the stronger phase of the lift from being trained at more than about 66% of its respective 1RM of 150&nbsp;kg. Performing heavier partials can help to increase strength and power and also improve a person's 1RM for a full ROM press.<ref>{{cite web |last1=Dickinson |first1=Josh |title=Full And Partial Repetitions For Massive Gains! |url=https://www.bodybuilding.com/content/full-and-partial-repetitions-for-massive-gains.html |website=bodybuilding.com |date=18 April 2005 |access-date=30 March 2021}}</ref>
**A different form of partial rep involves training the lower most difficult part of the movement in order to strengthen it and to avoid it being a ‘sticking point’ that stops the movement of the weight.

*'''Equipped''': An "equipped" bench press is performed with a [[Bench shirt|stiff, supportive shirt]] that allows greater weights to be used. The materials and cut of the bench shirt, as well as the skill of the lifter and the rules of performance, will determine how much additional weight can be pressed in the shirt as opposed to without it. The contrast between equipped and unequipped (raw) bench press weights is illustrated in the [[progression of the bench press world record]]s, with the record equipped lift exceeding the unequipped lift by hundreds of pounds.

*'''With minor injury''': People who suffer from shoulder injuries can use a specialized barbell such as the Swiss Bar or Football Bar that allows them to hold the bar in a neutral grip, reducing the amount of internal rotation on the shoulder. It also engages the shoulder more, increasing power in upper body movements. Another variation is the hex press in which two dumbbells are squeezed against each other, with the palms facing inwards. This puts the strain of the exercise on the triceps and inner chest rather than the shoulders. The Floor Press is another variation that puts less strain on the lifter's shoulders, due to the shorter range of motion.