"This machine represents a technological evolution that not only meets user needs, but also redefines the way workouts are conducted," said Rudy Panatta, founder of Panatta Sport. Earlier this year, while collaborating with Ronnie Coleman, Panatta came up with a new machine for benchpresses. However, does this mean the conventional methods are not effective anymore? Not at all.

If you want a stronger upper body, the bench press is one of the most effective moves you can master. But the real secret isn’t just bench pressing; it’s learning how to master bench press variations. Three pillars: how to master the lift, why variations matter, and what benefits each one brings. Understanding these layers not only makes you a better lifter but transforms your bench press from a single exercise into a full chest-building system.

First, let's understand how this exercise affects your body. Essentially, the bench press is a compound exercise that targets your pectorals, anterior deltoids, triceps, serratus anterior, and even the biceps to a small degree. Because it recruits multiple muscle groups, it is used by bodybuilders for hypertrophy, powerlifters for max strength, and athletes for performance transfer in sports like football, sprinting, and hockey. But that's not all.

Research from 2017 has consistently shown that bench press variations activate these muscles differently, making variation essential, not optional.

And while you don't need a new machine, these are all the variations you need to get all-round development. But before we get into it, remember, it's not necessary to include all variations in your workout. You can stick to two per workout, as overworking a muscle group can lead to injury

Mastering the Key Variations

Each bench press variation changes the angle or grip, shifting emphasis to different muscle fibers:

1. Traditional Flat Bench Press

The classic movement for building overall chest mass. It evenly targets the mid-chest, shoulders, and triceps. Plant your feet flat on the ground and keep your hips on the bench. Grip the bar slightly wider than your shoulder length.

Once you have a secure grip and the bar is directly above your shoulders, lift it and lower it to the chest. Repeat this for 5-10 reps for 3 sets.

2. Incline Bench Press

Set the bench at 45–60°. This version elevates the load toward the upper chest and shoulders, making it ideal for balanced chest development. It’s especially useful if your upper chest lags.

3. Decline Bench Press

At a downward angle, this variation places more emphasis on the lower chest while reducing shoulder strain. Lifters who struggle with shoulder discomfort often use it for safer pressing.

4. Narrow-Grip Bench Press

This brings the hands closer together, shifting the workload to the triceps and forearms. Studies show this variation increases triceps activation significantly compared to a traditional grip.

Tips to Perfect Your Technique

Before you start these variations, you may want to look at these tips:

• Prioritize form over weight, rounded shoulders, flared elbows, and wrist folding lead to injury.
• Maintain a tight upper back and stable base.
• Control your bar path: lower to the sternum and press upward in a straight line.
• When lowering the bar, a good reference point is to ensure your elbows reach a 45° angle.
• Use leg drive by pressing your feet firmly into the floor.
• Avoid bouncing the bar off your chest.
• Use a spotter. It's not just for your safety but can also help improve your form. They can give you feedback based on your performance.

Using different variations improves overall strength, muscular symmetry, endurance, and shoulder resilience. It also prepares your upper body for movements like push-ups, overhead presses, and explosive sports actions.

Mastering your bench press isn’t about choosing one variation, it’s about learning when and how to use each one. The real question now is: which variation are you adding to your next workout? Let us know in the comments below?

Written by

Amanjeet Singh

Edited by

Siddharth Shirwadkar