What To Know
- The bench press can only be used to target the chest muscles, while the iso-lateral horizontal bench press can be used to target different areas of the chest by adjusting the angle of the bench.
- If you’re looking for an exercise that allows for a greater range of motion, reduces the risk of injury, and is more versatile, then the iso-lateral horizontal bench press is a good choice.
- If you’re looking for an exercise that allows you to use more weight, is easier to balance, and is more popular, then the bench press is a good choice.
The iso-lateral horizontal bench press and bench press are two of the most popular exercises for building chest strength. Both exercises involve lying on a bench and pressing a weight up and down, but there are some key differences between the two. In this blog post, we’ll compare the iso-lateral horizontal bench press vs bench press so you can decide which one is right for you.
Iso-Lateral Horizontal Bench Press
The iso-lateral horizontal bench press is a variation of the bench press that uses two separate dumbbells instead of a barbell. This allows you to move each arm independently, which can help to correct imbalances and improve overall strength.
Pros
- Improved range of motion: The iso-lateral horizontal bench press allows you to lower the dumbbells all the way down to your chest, which can help to increase your range of motion and stretch your chest muscles more effectively.
- Reduced risk of injury: The iso-lateral horizontal bench press is a safer exercise than the bench press because it doesn’t put as much stress on your shoulders. This is especially important if you have a history of shoulder injuries.
- More versatile: The iso-lateral horizontal bench press can be used to target different areas of your chest by adjusting the angle of the bench. This makes it a more versatile exercise than the bench press.
Cons
- Less weight: The iso-lateral horizontal bench press typically uses less weight than the bench press because you’re using two dumbbells instead of a barbell. This can make it more difficult to build strength quickly.
- More difficult to balance: The iso-lateral horizontal bench press requires more balance than the bench press because you’re using two separate dumbbells. This can make it more difficult to perform the exercise correctly.
Bench Press
The bench press is a classic exercise that has been used to build chest strength for decades. It involves lying on a bench and pressing a barbell up and down.
Pros
- More weight: The bench press allows you to use more weight than the iso-lateral horizontal bench press because you’re using a barbell instead of dumbbells. This can help you to build strength more quickly.
- Easier to balance: The bench press is easier to balance than the iso-lateral horizontal bench press because you’re only using one weight instead of two. This makes it a better choice for beginners.
- More popular: The bench press is a more popular exercise than the iso-lateral horizontal bench press, which means that there are more resources available to help you learn how to perform it correctly.
Cons
- Limited range of motion: The bench press doesn’t allow you to lower the weight all the way down to your chest, which can limit your range of motion and make it less effective for stretching your chest muscles.
- Higher risk of injury: The bench press can put more stress on your shoulders than the iso-lateral horizontal bench press, which can increase your risk of injury.
- Less versatile: The bench press can only be used to target the chest muscles, while the iso-lateral horizontal bench press can be used to target different areas of the chest by adjusting the angle of the bench.
Which Exercise is Right for You?
The iso-lateral horizontal bench press and bench press are both effective exercises for building chest strength. The best exercise for you will depend on your individual needs and goals.
If you’re looking for an exercise that allows for a greater range of motion, reduces the risk of injury, and is more versatile, then the iso-lateral horizontal bench press is a good choice.
If you’re looking for an exercise that allows you to use more weight, is easier to balance, and is more popular, then the bench press is a good choice.
How to Perform the Iso-Lateral Horizontal Bench Press
1. Lie down on a bench with your feet flat on the floor and your back against the bench.
2. Hold a dumbbell in each hand and position them at shoulder height, with your elbows bent and your palms facing each other.
3. Lower the dumbbells slowly down to your chest, keeping your elbows tucked in.
4. Press the dumbbells back up to the starting position.
5. Repeat for 8-12 repetitions.
How to Perform the Bench Press
1. Lie down on a bench with your feet flat on the floor and your back against the bench.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Unrack the barbell and hold it over your chest with your arms extended.
4. Lower the barbell slowly down to your chest, keeping your elbows tucked in.
5. Press the barbell back up to the starting position.
6. Repeat for 8-12 repetitions.
Variations of the Iso-Lateral Horizontal Bench Press and Bench Press
There are many variations of the iso-lateral horizontal bench press and bench press that you can use to target different areas of your chest. Some of the most popular variations include:
- Incline bench press: This variation targets the upper chest muscles.
- Decline bench press: This variation targets the lower chest muscles.
- Dumbbell flyes: This variation targets the inner chest muscles.
- Cable crossovers: This variation targets the outer chest muscles.
Safety Tips
- Always warm up before performing any chest exercises.
- Use a spotter when lifting heavy weights.
- Don’t lock out your elbows at the top of the movement.
- Lower the weight slowly and under control.
- Don’t bounce the weight off your chest.
Final Note
The iso-lateral horizontal bench press and bench press are both effective exercises for building chest strength. The best exercise for you will depend on your individual needs and goals. If you’re not sure which exercise is right for you, talk to a personal trainer.
Answers to Your Most Common Questions
What are the benefits of the iso-lateral horizontal bench press?
The iso-lateral horizontal bench press offers several benefits, including:
- Improved range of motion
- Reduced risk of injury
- More versatility
What are the benefits of the bench press?
The bench press also offers several benefits, such as:
- More weight
*Easier to balance
- More popular
Which exercise is better for building chest strength?
The best exercise for building chest strength will depend on your individual needs and goals. If you’re looking for an exercise that allows for a greater range of motion, reduces the risk of injury, and is more versatile, then the iso-lateral horizontal bench press is a good choice. If you’re looking for an exercise that allows you to use more weight, is easier to balance, and is more popular, then the bench press is a good choice.
