Types of Bench Press: A Collection of Presses to Build the Chest
The bench press is the signature chest movement, but its types vary by equipment and angle. On this page we've organized them, from the barbell and dumbbell bench press to the chest press machine, the incline, and the bodyweight push-up.
Beginners should first learn the pressing form with the machine chest press or push-ups, then add weight with dumbbells and the barbell as they get comfortable. To build the upper chest, it's best to include incline variations that set the torso upright.
Form that draws the shoulders together and feels the chest work comes before weight. If you feel pain in your shoulders or wrists, reduce your range of motion or lower the weight to train safely.
A Routine Worth Pairing With
- Bulking & Muscle Growth — A heavy, hypertrophy-focused routine built around compound lifts
Recommended Exercises / Stretches
- Barbell Bench Press — One of the big three upper-body lifts, highly effective for overall chest hypertrophy.
- Dumbbell Bench Press — A classic dumbbell press exercise that builds thickness across the whole chest.
- Chest Press Machine — A beginner-friendly press where you sit at the machine and push the handles forward to stably train the chest.
- Incline Chest Press Machine — A machine press that pushes up on an incline to focus on the upper chest.
- Dumbbell Fly — An isolation exercise that stretches and targets the inner chest.
- Push-up — A fundamental bodyweight compound exercise that builds the chest, triceps, and shoulders.
- Incline Push-up — A push-up variation that elevates the upper body to reduce the load, ideal for beginners.
Frequently Asked Questions
Which is better, the barbell or dumbbell bench press?
The barbell is good for building strength with heavy loads, while the dumbbell offers a wider range of motion and balances out the left and right sides. Alternating the two lets you develop the chest more evenly.
Which bench press should I do to build the upper chest?
The incline bench press and incline machine, which set the torso at an angle, are better for stimulating the upper chest. Pair them with flat presses to develop the entire chest.
Which type is safe for beginners?
The chest press machine has a fixed path, making the form easy to set and safe. We recommend learning the feel on the machine first, then moving on to dumbbells, then the barbell.