What To Know
- The bar path on the vertical bench press is more vertical than the bar path on the horizontal bench press.
- If you are looking to build overall chest strength or if you can perform the horizontal bench press without pain, then the horizontal bench press is a good option.
- When choosing the right weight for the vertical bench press or horizontal bench press, it is important to start with a weight that is challenging but allows you to maintain good form.
The vertical bench press and horizontal bench press are two popular exercises that target the chest muscles. While both exercises have their benefits, there are some key differences between them that can affect which one is better for you. In this blog post, we’ll take a closer look at the vertical bench press vs. horizontal bench press and help you decide which one is right for your fitness goals.
Muscles Targeted
The vertical bench press primarily targets the upper chest muscles, including the clavicular head and sternal head. The horizontal bench press, on the other hand, targets the middle and lower chest muscles, including the costal head and sternal head.
Range of Motion
The vertical bench press has a shorter range of motion than the horizontal bench press. This is because the bar is lowered to the chest at a steeper angle. The shorter range of motion can make the vertical bench press easier to perform for some people, but it can also limit the amount of weight that you can lift.
Grip Width
The grip width on the vertical bench press is typically narrower than the grip width on the horizontal bench press. This is because the narrower grip allows you to keep your elbows closer to your body, which can help to reduce stress on your shoulders.
Bar Path
The bar path on the vertical bench press is more vertical than the bar path on the horizontal bench press. This means that the bar is lowered directly down towards your chest, rather than being lowered at an angle. The more vertical bar path can help to target the upper chest muscles more effectively.
Benefits of the Vertical Bench Press
- Isolates the upper chest muscles
- Can be easier to perform than the horizontal bench press
- Helps to reduce stress on the shoulders
Benefits of the Horizontal Bench Press
- Targets the middle and lower chest muscles
- Allows you to lift more weight
- Can help to build overall chest strength
Which Exercise is Better for You?
The vertical bench press and horizontal bench press are both effective exercises for building chest strength. However, the best exercise for you will depend on your individual fitness goals and abilities. If you are looking to isolate the upper chest muscles or if you have shoulder pain, the vertical bench press may be a better choice for you. If you are looking to build overall chest strength or if you can perform the horizontal bench press without pain, then the horizontal bench press is a good option.
How to Choose the Right Weight
When choosing the right weight for the vertical bench press or horizontal bench press, it is important to start with a weight that is challenging but allows you to maintain good form. You should be able to complete 8-12 repetitions of each exercise with good form. If you are unable to complete 8 repetitions, the weight is too heavy. If you can complete more than 12 repetitions, the weight is too light.
Safety Tips
It is important to use proper form when performing the vertical bench press or horizontal bench press. This will help to prevent injury. Here are some safety tips:
- Keep your back straight and your core engaged throughout the exercise.
- Lower the bar slowly and controlled.
- Do not bounce the bar off your chest.
- If you feel any pain, stop the exercise and consult with a doctor.
Key Points
The vertical bench press and horizontal bench press are both effective exercises for building chest strength. The best exercise for you will depend on your individual fitness goals and abilities. Be sure to use proper form when performing either exercise and choose a weight that is challenging but allows you to maintain good form.
Questions We Hear a Lot
What is the difference between the vertical bench press and the horizontal bench press?
The vertical bench press targets the upper chest muscles, while the horizontal bench press targets the middle and lower chest muscles. The vertical bench press has a shorter range of motion and a narrower grip width than the horizontal bench press.
Which exercise is better for building chest strength?
Both the vertical bench press and horizontal bench press are effective for building chest strength. The best exercise for you will depend on your individual fitness goals and abilities.
How do I choose the right weight for the vertical bench press or horizontal bench press?
Start with a weight that is challenging but allows you to maintain good form. You should be able to complete 8-12 repetitions of each exercise with good form.
