The barbell bench press is an upper body pressing drill that builds size and strength in the upper body, specifically in the chest, triceps, and shoulders. Lying flat on a bench allows for improved stability.
Dips - Chest Version Instructions For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
Dumbbell Bench Press Instructions Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand. With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face.
Incline Dumbbell Press Instructions Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
Incline Bench Press Variations This exercise has a few variations. Smith machine incline bar, close grip incline bar (more for triceps), Incline dumbbell flies, and incline dumbbell presses. I get a lot out of dumbbell incline presses rather then bar but that's preference. I do them every other week working my way up to a heavy set of 5.
Machine Bench Press Instructions Sit down on the Chest Press Machine and select the weight. Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.