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The main muscles worked during the bench press include the chest (pecs), shoulders (anterior deltoids) and the muscles on the back of your upper arm (triceps). Understanding which muscles are working and how they function during the lift, can help you plan your training, train more efficiently and result in better outcomes targeting strength ...
Trying to figure out which muscles are worked by a bench press? The popular gym move mainly works three areas of the body: chest, shoulders and arms.
Bench presses work several different muscles in your upper body, including the chest, shoulders, and arms. Although the muscles worked may vary slightly depending on the specific...
High reps, low weight is good for muscular endurance. Low reps, heavy weight is good for strength, and medium reps, medium to high weight is good for hypertrophy. Your goals dictate the amount of reps and sets you should do during a bench press session.
The primary difference between the flat vs incline bench press in terms of muscles worked is in the activation of the chest muscles. Research suggests that the pectoralis major and triceps are the muscles that are most active during the flat bench press, with a lesser contribution from the anterior deltoid.
But what muscles does the bench press really work? That’s what we’re diving into today. From your pectorals to your triceps, I’ll break down the key players involved in this classic lift and how they contribute to your overall muscle development.
Here are answers to some of the most common questions we hear regarding the bench press. What Muscles Are Worked In the Bench Press? The bench press will primarily work your chest and front deltoids. Your triceps are worked secondary, typically growing half as much from bench pressing as your chest and front delts do. 8
The primary movers of the bench press are the pectoralis major, anterior deltoids and the triceps. The purpose of bench presses is to strengthen and increase the size of these muscles, as well as to improve stability for pushing movements.
Forearms. How Effective Is the Flat Bench Press for Upper, Middle, and Lower Pec Hypertrophy? Here are the barbell bench press muscles worked: Pectoralis Major. Image Source: TeachMeAnatomy.info. The pectoralis major is a large, fan-shaped muscle that makes up a large portion of the chest.
The barbell bench press is a compound, multi-joint exercise designed to target many muscles of the upper body (Figure 1). The primary joint actions that occur during the bench press include: Eccentric (lowering) Phase. Horizontal shoulder abduction. Elbow flexion. Concentric (lifting) Phase. Horizontal shoulder adduction. Elbow extension. Figure 1.