Horizontal Press Pattern

Five variations for your horizontal press pattern: 1) Push Ups 2) Dips 3) Barbell Bench Press 4) Dumbbell Bench Press 5) Incline Dumbbell Bench Press This is one of the four fundamental movement patterns to target the upper body, and the primary muscle groups will be the Pecs, Triceps and anterior Delt fibres. Of all the variations, the Dumbbell Bench Press is my favourite variation (either flat or on a slight incline). However it’s also the most technical lift, so for beginners I usually recommend the barbell variation to teach them 1) the importance of arching their back against the bench, and 2) using foot drive to maximise stability during the amortization phase. If you want to know how to incorporate this exercise into your program, click the link below for FREE access to The Athlete Map Level 1 and Level 2, offering a minimum effective dose for general athleticism. https://pt-robbie.co.uk/theathletemap The app is structured across 5 levels, providing a comprehensive guide to strength, speed and endurance training. Each level uses flexible programming, allowing you to choose the exercise variations that best suit your equipment, experience, and training environment — while still hitting the intended stimulus. Membership (£19.99/month): Access to levels 3-5, plus monthly consultation and technique feedback. • Level 3: Extensive Joint Isolation and Intermediate Plyometrics • Level 4: Access to Sprinting and Advanced Plyometrics • Level 5: Sprint Training (top speed and acceleration) and Elite Plyometrics https://pt-robbie.co.uk/