Bench Press Workout -
They Aren't All The Same!



Looking for a new bench press workout? We don't blame you. Laying down on a bench press and doing the normal 3 sets of 8 with a barbell can get boring. You will also stop seeing results once your body adapts.

The primary muscle being worked is your chest, but the shoulders and triceps are both secondary muscles that come into play.

First lets discuss the different variations of the bench press.

  1. Barbell Bench Press
  2. Dumbbell Bench Press
  3. Smith Machine Bench Press
  4. Machine Bench Press
  5. Decline Barbell Bench Press
  6. Decline Dumbbell Bench Press
  7. Barbell Incline Bench Press
  8. Incline Dumbbell Press

The list goes on...

Now some basic science.

Flat Bench = Middle chest and surrounding areas.

Incline Bench = Upper chest and surrounding areas.

Decline Bench = Lower chest and surrounding areas.

As you can see, you will need to utilize the different angles of the bench to train your whole chest.

Barbell's and dumbbells both have their advantages. Dumbbells require more stabilization and can isolate your muscles better. Barbell's can support more weight and are easier to control if you have weak stabilizer muscles. The bottom line is, a combination of both types of equipment will benefit you in the long run.


barbell bench press

The Workout's

Workout #1

This one is pretty basic and is designed for those who don't want to spice it up too much. It will hit your whole chest.

Barbell Bench Press: 3-4 sets of 8-12 repetitions. Remember, 8-12 repititions is optimal for gaining new muscle and strength. After 12 repetitions, you are training for stabalization and endurance.

Barbell Incline Bench Press: 3-4 sets of 8-12 repetitions.

Decline Barbell Bench Press: 3-4 sets of 8-12 repetitions.


Workout #2

This is also basic. It utilizes dumbbells indtead of barbell's.

Dumbbell Bench Press: 3-4 sets of 8-12 repititions.

Incline Dumbbell Press: 3-4 sets of 8-12 repetitions.

Decline Dumbbell Bench Press: 3-4 sets of 8-12 repetitions.


Workout #3

The inensity for this bench press workout is being turned up.

Dumbbell Bench Press: 3-4 sets of 8-12 repetitions. Superset with Dumbbell Flyes: 3 sets to failure. (After you complete the dumbbell bench press, immediately complete the dumbbell flyes with no rest inbetween).

Hammer Grip Incline Dumbbell Bench Press: 3-4 sets of 8-12 repetitions

Cable Crossover: 3-4 sets of 8-12 repetitions.

incline dumbbell press

Workout #4

This bench press workout is not for the novice lifter.

Barbell Bench Press: 3-4 sets of 8-12 reptitions. Dropset your last 2 sets to failure. This means after your reach your last repetition on your last 2 sets, rack the barbell and have your partner decrease the total amount weight you are lifting so you can crank out more reptitions to failure.

Barbell Incline Bench Press: 3-4 sets of 8-12 repetitions.

Medicine Dumbbell Press: 3-4 sets of 8-12 repetitions. This is a dumbbell bench press but on a medicine ball instead of a bench. This will test your stabalization. You may want a spotter for this exercise.


Workout #5

This is a rather advanced workout. You may not be familiar with the exercises. If you need help, ask a trainer at your gym, or a one of your peers. People are friendly, don't forget that! If you do know the exercises, great, your knowledge is vast!

Straight Arm Dumbbell Pullover: 3-4 sets of 8-12 repetitions.

Incline Cable Flyes: 3-4 sets of 8-12 repetitions.

Decline Dumbbell Flyes: 3-4 sets of 8-12 repetitions.



Dumbbell Workout Bench Press Workout


































































































































































































































































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