Bench press is considered to be the most popular exercise in the gym and also at home. If you have weak and thin body, there are plenty of ways to fix that. There are several exercises and variations that you can effortlessly include in your bench press workout but here are some of the best bench press variations to add strength and mass to your body in a short period of time.
Incline Bench Press
The first bench press variation that you should definitely include in your pec workout is Incline Bench Press. You will need to set a bench to an incline of about forty five degrees. After that press the weight straight up towards the ceiling and try to envision pressing your body down through the bench towards the ground rather than pressing the weight upwards to touch the ceiling. You will be really surprised to find how much stronger this variation can make you. Now lock your arms at the top of the movement and squeeze your chest muscles all together and start the one count. You will be taking around 3 seconds to lower the weight but you will have to lift it as fast as possible as it is relevant to every bench press variation exercise. If you are using dumbbells or a bar, it should be just below your chin and never let the bar touch your body.
Flat Bench Press
Secondly we have the most popular bench press variation known as the Flat Bench Press. This bench press variation is done on a bench which is parallel or flat to the ground. You can use the same tips for lowering and lifting up the weight which you will be using in your Incline Bench Press variation. However, you will have to lift your hands or the bar and make it in line with you mid to lower part of your chest. This is also a helpful and mass gaining bench press variation that you can use to gain body mass fast on your chest.
Decline Bench Press
The third best bench press variation is the Decline Bench Press. You will need to set your bench to a decline at almost 30 degrees for the maximum effectiveness to gain mass from the bench press variation. You will have to keep your hands or the bar in line with the lower part of your sternum or chest to do it in a proper and effective manner.
Close grip is also an amazing bench press variation which could indeed help you out to gain mass in a short period of time. You will not require any lateral movement of your upper arm towards the midline of your body during lifting weight. Your hands should be about shoulder width apart to do it in a proper way.
Reverse Grip Bench Press
The reverse grip bench press variation will help you to train the upper chest of your body. You will need to use a spotter to lift the bar and keep your thumbs around the bar as it is a risky lift than a traditional bench press. Push the bar back into the arc to emphasize weight on your upper chest. According to a Canadian research, the reverse grip bench press has helped to increase the upper chest body mass to thirty percent more as compared to the traditional flat grip bench press.