The bench press is an upper body strength training exercise that consists of pressing a weight upwards from a supine position.” Wikipedia.1 The machines that can be used is a barbell, dumbbell or cables. There are three different ways to do a bench that hit different muscles; the three different variations are flat bench, incline bench, and decline bench.
Flat bench is the most popular bench. This exercise is used by powerlifters and for building muscular strength. First, start by lying on your back on the bench, feet firmly planted on the ground, and a slight arch in your back with shoulder blades retracted. Your grip should be a little wider than shoulder width. Next, bring the bar down to your sternum, but do not bounce the bar off your chest. Then, push the bar up, but avoid locking out your elbows. The muscles used during this exercise are the pectoralis major and the pectoralis minor in your chest as well as your anterior deltoid in your shoulder, the serratus anterior, and triceps. 
The incline bench is performed on a bench that is inclined at a 30 to 45 degree angle. Your feet are planted on the ground with toes pointed straight. Your back should have slight arch and shoulder blades retracted. The grip on the bar is shoulder width apart with your arms straight; this is the starting position. Bring the bar to your sternum keeping your elbow at a 90 degree angle then bring the bar back to the starting position. The muscles being used in this exercise is the clavicular portion of the pectoral muscles upper and middle region and front deltoids. This exercise is great to build strength in your upper chest. 
The decline bench is performed on a bench that is declined at a 30 to 45 degree angle. Your legs will be secured in between the pads on the bench. Just like the other two benches you should have a slight arch in your back and shoulder blades should be retracted. Your grip should be a littler wider than shoulder width. Bring the bar to your lower chest and push it up without locking out your elbows. This exercise works the lower part of pectoralis major in your chest, the anterior deltoid in your shoulder, and triceps. This exercise is great for building a fuller chest.
All of this exercies main focus is the chest but the different variations of the degree of bench can focus more on upper or lower to build a fuller and stronger chest. Next week we are going to go over is rows and how different grip can focus on different part of the back.
Decline Barbell Bench Press. (2016, October 3), Workout Labs, Retrived October 6, 2016 from http://workoutlabs.com/exercise-guide/decline-barbell-bench-press/
Incline Bench Press. (2016, October 3), Pinterest. Retrieved 17:42. October 6, 2016, from, https://www.pinterest.com/pin/536772849317922190/
Improve your Bench Press. (2016, October 3). In Predator Nutrition. Retrivied 17:39, October 6, 2016,from http://www.predatornutrition.com/articlesdetail?cid=improve-your-bench-press-in-4-weeks
Bench press. (2016, October 3). In Wikipedia, The Free Encyclopedia. Retrieved 17:39, October 6, 2016, from https://en.wikipedia.org/w/index.php?title=Bench_press&oldid=742342053
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