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Movement Family

Bench Press.

The benchmark of upper-body pressing power.

A horizontal push pattern executed supine. The pectorals drive the load away from the chest while the anterior deltoids and triceps assist, and the lats, scapular retractors, and core lock the platform. Variations shift emphasis through grip width, incline angle, and implement type.

Pattern

Horizontal Push

Joint Action

Shoulder Horizontal Adduction + Elbow Extension

Plane

Transverse

Axis

Anteroposterior

133 variations indexed·10 equipment types

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Biomechanics

Anatomy

The Archetype Muscle Map

Every variation in this family follows the same muscle role pattern. Equipment and angle change the emphasis — not the architecture.

Target

Pectoralis Major

Synergist

Anterior DeltoidTriceps BrachiiSerratus Anterior

Stretch

RhomboidsPosterior DeltoidBiceps Brachii

Stabilizer

Latissimus DorsiRotator CuffCoreScapular Retractors

Muscle Role Color System

Target

Primary mover doing the most work in the exercise.

Synergist

Assisting muscles that support the primary mover.

Stretch

Muscles loaded eccentrically — actively lengthening.

Stabilizer

Bracing & joint-stabilizing muscles holding posture.

Training Outcomes

Why train the Bench Press?

Hypertrophy

Largest stimulus for pectoral and triceps cross-sectional area.

Strength

Trains horizontal pressing power critical for athletic and daily push tasks.

Function

Strengthens the closed-chain pushing pattern used in every protective and athletic gesture.

Coaching · Form Diagnostics

Common Mistakes Across Every Variation

These three errors show up in barbell, dumbbell, machine, and bodyweight variants alike. Fix them once — the rest of the family follows.

Mistake

Bouncing the bar off the chest.

Correction

Pause 1 second on the chest — control eccentric, then drive.

Mistake

Flared elbows at 90° to torso.

Correction

Tuck elbows 45–70°; protects shoulders and recruits triceps.

Mistake

Loose upper back — no scapular retraction.

Correction

Pinch shoulder blades down and back; create a stable shelf before unrack.

Variations

Every Bench Press in the library

Band Bench Press

Pectoralis Major

Band Incline Bench Press

Pectoralis Major

Barbell Bench Press (knees At 90 Degrees)

Pectoralis Major

Barbell Bench Press (side Pov)

Pectoralis Major

Barbell Bench Press (with Hanging Band Technique)

Pectoralis Major

Barbell Bench Press Against Chains

Pectoralis Major

Barbell Bench Press With 1 Board

Pectoralis Major

Barbell Bench Press With 2 Board

Pectoralis Major

Barbell Bench Press With 3 Board

Pectoralis Major

Barbell Bench Press With Band Suspended Kettlebell

Pectoralis Major

Barbell Close Grip Bench Press

Pectoralis Major

Barbell Decline Bench Press

Pectoralis Major

Barbell Feet Flat Bench Press

Pectoralis Major

Barbell Guillotine Bench Press

Pectoralis Major

Barbell Incline Bench Press

Pectoralis Major

Barbell Incline Close Grip Bench Press

Pectoralis Major

Barbell Incline Wide Reverse-Grip Bench Press

Pectoralis Major

Barbell Inclined Bench Press

Pectoralis Major

Barbell Jm Bench Press

Pectoralis Major

Barbell Pause Bench Press

Pectoralis Major

Barbell Pause Decline Bench Press

Pectoralis Major

Barbell Pause Incline Bench Press

Pectoralis Major

Barbell Pin Close Grip Bench Press

Pectoralis Major

Barbell Reverse Band Bench Press

Pectoralis Major

Barbell Reverse Close-Grip Bench Press

Pectoralis Major

Barbell Reverse Grip Bench Press

Pectoralis Major

Barbell Reverse Grip Decline Bench Press

Pectoralis Major

Barbell Reverse Grip Incline Bench Press

Pectoralis Major

Barbell Weighted Bench Press

Pectoralis Major

Barbell Wide Bench Press

Pectoralis Major

Barbell Wide Reverse Grip Bench Press

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Pectoralis Major

Cable Bench Press

Pectoralis Major

Cable Incline Bench Press

Pectoralis Major

Chest Bench Press - Arms (wrong-Right)

Pectoralis Major

Chest Bench Press - Butt (wrong-Right)

Pectoralis Major

Chest Bench Press - Elbows (wrong-Right)

Pectoralis Major

Chest Bench Press - Forearms (wrong-Right)

Pectoralis Major

Chest Bench Press - Grip Width (wrong-Right)

Pectoralis Major

Chest Bench Press - Shoulders (wrong-Right)

Pectoralis Major

Close Grip Barbell Bench Press

Pectoralis Major

Close Grip Dumbbell Bench Press

Pectoralis Major

Dumbbell (low) Alternating Bench Press

Pectoralis Major

Dumbbell (top) Alternating Bench Press

Pectoralis Major

Dumbbell Alternate Bench Press (high Start)

Pectoralis Major

Dumbbell Banded Bench Press

Pectoralis Major

Dumbbell Bench Press

Pectoralis Major

Dumbbell Bridge Bench Press

Pectoralis Major

Dumbbell Decline Bench Press

Pectoralis Major

Dumbbell Incline Bench Press

Pectoralis Major

Dumbbell Incline Reverse-Grip 30 Degrees Bench Press

Pectoralis Major

Dumbbell Neutral Grip Bench Press

Pectoralis Major

Dumbbell One Arm Wide-Grip Bench Press

Pectoralis Major

Dumbbell Palms In Incline Bench Press

Pectoralis Major

Dumbbell Reverse Bench Press

Pectoralis Major

Dumbbell Reverse Grip Squeeze Bench Press

Pectoralis Major

Dumbbell Rotational Grip Bench Press

Pectoralis Major

Dumbbell Single Arm Alternate Decline Bench Press

Pectoralis Major

Dumbbell Squeeze Bench Press

Pectoralis Major

Dumbbell Twisting Bench Press

Pectoralis Major

Dumbell One Arm Side Lying Bench Press

Pectoralis Major

EZ Barbell Jm Bench Press

Pectoralis Major

EZ-Bar Close-Grip Bench Press

Pectoralis Major

Inclined DB (top) Alt. Bench Press

Pectoralis Major

Inclined Dumbbell Bench Press

Pectoralis Major

Kettlebell Bottom Up One Arm Bench Press

Pectoralis Major

Kettlebell One Arm Bench Press

Pectoralis Major

Neutral Grip Dumbbell Bench Press

Pectoralis Major

Neutral Grip Inclined Dumbbell Bench Press

Pectoralis Major

Rack Barbell Bench Press

Pectoralis Major

Single Arm Dumbbell Bench Press

Pectoralis Major

Single Arm Inclined Dumbbell Bench Press

Pectoralis Major

Smith Bench Press

Pectoralis Major

Smith Close-Grip Bench Press

Pectoralis Major

Smith Decline Bench Press

Pectoralis Major

Smith Incline Bench Press

Pectoralis Major

Smith Machine Decline Close Grip Bench Press

Pectoralis Major

Smith Machine Reverse Decline Close Grip Bench Press

Pectoralis Major

Smith Wide Grip Bench Press

Pectoralis Major

Smith Wide Grip Decline Bench Press

Pectoralis Major

Weighted Svend Bench Press

Pectoralis Major

Wide Grip Dumbbell Bench Press

Pectoralis Major

Wide Grip Inclined Dumbbell Bench Press

Pectoralis Major

Continue Exploring

Related Movement Families

Patterns that share architecture, complement load distribution, or pair well in programming.

Pressing overhead — the cleanest test of shoulder integrity.

Anterior Deltoid

Pulling your own bodyweight — the truest measure of relative strength.

Latissimus Dorsi