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“What muscle tissues does the bench press work?”
There’s a typical query amongst gymgoers, particularly these new to weightlifting.
Why is there this uncertainty?
Two causes:
First, the bench press trains a number of main and minor muscle teams concurrently, so understanding the precise muscle tissues concerned in a bench press might be complicated.
And second, the muscle tissues the bench press works out can change relying on the way you carry out the train. For instance, utilizing an incline or decline bench or a slender or large grip influences which muscle tissues you emphasize.
On this article, we’ll untangle this Gordian knot.
You’ll be taught the muscle tissues that bench press works, how grip width alters issues, why the bench press is such an efficient train, how you can carry out it accurately, and extra.
What Is the Bench Press?
Earlier than we get into the muscle tissues concerned in a bench press, let’s outline what a bench press is.
The bench press is an higher physique train that includes mendacity on a flat bench whereas holding a barbell over your chest with a barely wider than shoulder-width grip, decreasing the bar to your chest, then urgent it up once more. Right here’s the way it seems to be:
Making this distinction is essential as a result of there are lots of bench press variations and every emphasizes barely completely different muscle tissues.
For instance, in comparison with the flat barbell bench press, the incline bench press (a bench press carried out on a bench angled at round 45 levels) emphasizes the upper pecs, whereas the close-grip bench press (a bench press carried out with a shoulder-width grip) emphasizes the triceps.
Bench Press: Muscle tissues Labored
The bench press is a compound exercise, which implies it trains a number of main muscle teams concurrently. Whereas it primarily trains the higher physique, the bench press additionally includes the decrease physique to a notable diploma (which we’ll focus on later).
What muscle tissues does the bench press work particularly, although?
Let’s have a look at what muscle activation knowledge tells us concerning the muscle tissues you’re working whereas benching within the gymnasium.
Main Bench Press Muscle tissues
The first muscle tissues labored within the bench press are the pectoralis majors (“pecs”), anterior deltoids (“front delts”), and triceps brachii (“triceps”).
Let’s take a better have a look at how every of those muscle tissues contributes:
- Pectoralis Main: The pectoralis main is the big, fan-shaped muscle on both aspect of your chest. It has two sections or “heads:” the sternocostal head (“lower pec”) and clavicular head (“higher pec”). Its main operate is horizontal shoulder adduction (shifting the higher arms towards the centerline of your physique at shoulder peak), although it additionally aids in shoulder flexion (elevating your arms in entrance of you). These are the 2 foremost actions concerned within the bench press, which explains why research sometimes reveals that the pecs are the principle muscle tissues labored within the bench press.
- Anterior Deltoid: The anterior deltoids are the entrance sections of your shoulder muscle tissues. In comparison with the opposite deltoid heads (the “side” and “rear delts”), the entrance delts are essentially the most liable for shoulder flexion, which is why they’re the most involved within the bench press.
- Triceps Brachii: The triceps is the muscle group located on the again of your higher arm between the shoulder and elbow. Its foremost operate is elbow extension (straightening the elbows), which is vital to “lock out” through the bench press.
Right here’s how these muscle tissues look in your physique:
Secondary Bench Press Muscle tissues
“Secondary” bench press muscle tissues are people who play a smaller function within the bench press. They sometimes help the first muscle tissues or stabilize the motion, permitting the principle movers to deal with the majority of the work. Let’s take a better have a look at the secondary muscle tissues that the bench press works:
- Pectoralis Minor: The “pec minor” lies beneath the pec main and helps stabilize and transfer the scapula (shoulder blade), which keeps your shoulders secure and secure whereas benching within the gymnasium.
- Biceps Brachii: The biceps brachii (“biceps”) stabilize the higher arms and shoulders whereas benching, particularly whenever you take a wider grip. Benching alone received’t aid you construct huge biceps, although—for that it’s worthwhile to prepare your biceps straight.
- Trapezius: The trapezius muscle tissues, or “traps,” are giant muscle tissues that begin on the base of the cranium and lengthen down the neck and upper back. They contribute to the bench press by stabilizing your shoulders and serving to you keep upper-body rigidity, which is crucial when dealing with heavy weights.
- Latissimus Dorsi: The “lats” are the big muscle tissues that begin on the base of the backbone, wrap across the sides of the torso, and connect with the higher arm. For many gymgoers, the “lats” play a small function in stabilizing the shoulders through the bench press. For powerlifters who use a pronounced “again arch” whereas benching, the lats become considerably extra concerned and will aid you elevate extra weight.
- Lateral Deltoid: The aspect delt muscle tissues are involved within the bench press, offering assist to the entrance delts to assist press the bar.
- Serratus Anterior: The serratus anterior muscle tissues are on the perimeters of the chest and join the higher ribs to the shoulder blade. They stabilize the shoulders through the bench press.
Right here’s how the secondary muscle tissues concerned within the bench press look in your physique:
Different Supporting Muscle tissues
It’s straightforward to see how the first and secondary muscle tissues function within the bench press: most are straight concerned in lifting the barbell or assist the muscle tissues doing the urgent.
Nevertheless, the bench press works many extra, less-obvious muscle tissues. It doesn’t prepare these “supporting” muscle tissues sufficient to spur development, however they’re important for sustaining correct kind.
- Quadriceps: The “quads” are the muscle tissues on the entrance of your thigh. You utilize them whereas benching within the gymnasium to “drive” by your legs, which increases the soundness and rigidity of your complete physique and will boost your efficiency.
- Gluteal Muscle tissues: Equally to the quads, the “glutes,” or “butt muscle tissues,” aid you drive by your decrease physique to extend your bench efficiency.
- Core: The core muscle tissues, together with the abs, obliques, and decrease again, stabilize your torso whereas benching. They maintain your physique inflexible and aligned on the bench, stopping you from shifting aspect to aspect through the press.
- Forearms: Your forearms assist stabilize your wrists and stop them from bending or wobbling, which is vital for sustaining an environment friendly bar path and lowering the chance of injury.
Does Grip Width Change the Muscle tissues the Bench Press Works?
It’s a longstanding piety amongst weightlifters that bench urgent with a large grip (arms wider than 1.5 instances shoulder-width aside) primarily trains your pecs and urgent with a slender grip (arms round shoulder-width aside) emphasizes your triceps.
Analysis challenges this dogma, nevertheless.
Whereas studies typically present that utilizing a narrower grip will increase triceps activation, analysis doesn’t indicate that utilizing a wider-than-normal grip width considerably improves chest muscle activation.
One other factor to bear in mind is {that a} large grip puts extra stress on the shoulders. This additional shoulder torque means your rotator cuff muscle tissues and biceps tendons should work tougher to maintain your shoulders secure, which can raise your threat of harm.
What Are the Advantages of the Bench Press?
The bench press means that you can prepare a number of higher physique muscle teams concurrently. It additionally enables you to prepare with heavy weights safely and progress regularly.
These advantages imply the bench press is good for building muscle, gaining power, and developing energy and endurance all through your higher physique.
Consequently, the bench press is a unbelievable train for bettering athletic efficiency in sports activities that contain pushing (basketball, soccer, rugby, soccer, wrestling, jiu jitsu, and many others.), throwing (basketball, soccer, baseball, and many others.) or punching.
It additionally makes on a regular basis actions simpler, together with pushing open heavy doorways, getting up off the ground, and maneuvering a procuring cart. In different phrases, it helps you develop “practical” power that makes day-to-day duties extra simple.
Bench Press with Correct From
- Place your self on a bench so your eyes are straight below the bar, tuck your shoulder blades again and down, and grip the bar together with your arms barely wider than shoulder-width aside.
- Plant your toes on the ground about shoulder-width aside, barely arch your again, squeeze the bar as arduous as you may, and transfer it from the hooks straight over your chest.
- Protecting your elbows 6-to-10 inches out of your sides, decrease the bar to your chest.
- Press the bar again to the beginning place.
Right here’s the way it ought to look whenever you put all of it collectively:
What Muscle tissues Does the Bench Press Work?: FAQs
FAQ #1: Does the bench press work your triceps?
Sure, the bench press works your triceps. That mentioned, analysis reveals you most likely must do greater than bench press to develop proportional triceps.
Take a look at this text to be taught extra:
Is the Bench Press Enough to Train Your Triceps?
FAQ #2: Does the bench press work your shoulders?
Sure, the bench press works your shoulders, although it trains the entrance of your shoulders considerably greater than the aspect and rear delts. Thus, to develop “3D” delts, you’ll must do greater than bench. For balanced, symmetrical shoulders, try the exercise on this article:
The Best Full Shoulder Workout Routine, According to Science
FAQ #3: Does the bench press work your again?
Sure, the bench press works your again, however most likely not sufficient to construct again muscle. That’s, the lats and traps stabilize your higher physique through the bench press, however they don’t get sufficient stimulation for muscle development. To develop these muscle, it’s worthwhile to do efficient again exercises, just like the routines on this article:
The Best Back Workout Routines for Mass & Hypertrophy
+ Scientific References
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- Stastny, Petr, et al. “A Systematic Review of Surface Electromyography Analyses of the Bench Press Movement Task.” PloS One, vol. 12, no. 2, 2017, p. e0171632, www.ncbi.nlm.nih.gov/pubmed/28170449, https://doi.org/10.1371/journal.pone.0171632.
- Campos, Yuri A. C., et al. “Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals.” Journal of Human Kinetics, vol. 75, no. 1, 31 Oct. 2020, pp. 5–14, https://doi.org/10.2478/hukin-2020-0033.
- Landin, Dennis, et al. “Functions of the Triceps Brachii in Humans: A Review.” Journal of Clinical Medicine Research, vol. 10, no. 4, 2018, pp. 290–293, https://doi.org/10.14740/jocmr3340w.
- Bhatia, Deepak N, et al. “The “Bench‐Presser’s Shoulder”: An Overuse Insertional Tendinopathy of the Pectoralis Minor Muscle.” British Journal of Sports Medicine, vol. 41, no. 8, 1 Aug. 2007, pp. e1–e4, www.ncbi.nlm.nih.gov/pmc/articles/PMC2465431/, https://doi.org/10.1136/bjsm.2006.032383. Accessed 26 July 2021.
- Saeterbakken, Atle Hole, et al. “The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men.” International Journal of Environmental Research and Public Health, vol. 18, no. 12, 14 June 2021, p. 6444, https://doi.org/10.3390/ijerph18126444.
- Ostrowski, Stephanie J., et al. “Effect of an Unstable Load on Primary and Stabilizing Muscles during the Bench Press.” Journal of Strength and Conditioning Research, vol. 31, no. 2, Feb. 2017, pp. 430–434, https://doi.org/10.1519/jsc.0000000000001497. Accessed 26 Apr. 2021.
- Chris, Barnett, et al. “Effects of Variations of the Bench Press Exercise on The… : The Journal of Strength & Conditioning Research.” LWW, 2019, journals.lww.com/nsca-jscr/abstract/1995/11000/effects_of_variations_of_the_bench_press_exercise.3.aspx.
- Cudlip, Alan C., et al. “Upper Extremity Muscle Activity and Joint Loading Changes between the Standard and Powerlifting Bench Press Techniques.” Journal of Sports Sciences, 2 Mar. 2022, pp. 1–9, https://doi.org/10.1080/02640414.2022.2046937. Accessed 5 Apr. 2022.
- Schick, Evan E, et al. “A Comparison of Muscle Activation between a Smith Machine and Free Weight Bench Press.” Journal of Strength and Conditioning Research, vol. 24, no. 3, Mar. 2010, pp. 779–784, https://doi.org/10.1519/jsc.0b013e3181cc2237.
- Tucci, Helga T., et al. “Muscle Activation of Selected Shoulder Muscles during Unilateral Wall and Bench Press Tasks under Submaximal Isometric Effort.” Journal of Orthopaedic & Sports Physical Therapy, vol. 41, no. 7, July 2011, pp. 520–525, https://doi.org/10.2519/jospt.2011.3418. Accessed 7 Apr. 2020.
- Kristiansen, M., et al. “Inter-Subject Variability of Muscle Synergies during Bench Press in Power Lifters and Untrained Individuals.” Scandinavian Journal of Medicine & Science in Sports, vol. 25, no. 1, 24 Dec. 2013, pp. 89–97, https://doi.org/10.1111/sms.12167.
- Gardner, Jacob , et al. The Effects of 5 Weeks of Leg-Drive Training on Bench Press Performance in Recreationally-Trained, College-Age Men. May 2021, www.researchgate.net/publication/351538420_The_Effects_of_5_Weeks_of_Leg-Drive_Training_on_Bench_Press_Performance_in_Recreationally-Trained_College-Age_Men, https://doi.org/10.1007/s42978-021-00118-0.
- Lehman, Gregory J. “The Influence of Grip Width and Forearm Pronation/Supination on Upper-Body Myoelectric Activity during the Flat Bench Press.” The Journal of Strength and Conditioning Research, vol. 19, no. 3, 2005, p. 587, https://doi.org/10.1519/r-15024.1.
- Barnett, Chris , et al. Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles. Nov. 1995, www.researchgate.net/publication/232217991_Effects_of_Variations_of_the_Bench_Press_Exercise_on_the_EMG_Activity_of_Five_Shoulder_Muscles, https://doi.org/10.1519/00124278-199511000-00003.
- Saeterbakken, Atle Hole, et al. “The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance.” Journal of Human Kinetics, vol. 57, no. 1, 22 June 2017, pp. 61–71, https://doi.org/10.1515/hukin-2017-0047.
- Larsen, Stian, et al. “A Biomechanical Analysis of Wide, Medium, and Narrow Grip Width Effects on Kinematics, Horizontal Kinetics, and Muscle Activity on the Sticking Region in Recreationally Trained Males during 1-RM Bench Pressing.” Frontiers in Sports and Active Living, vol. 2, no. 637066, 22 Jan. 2021, https://doi.org/10.3389/fspor.2020.637066.
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- Ronai, Peter. “The YMCA Bench Press Test.” ACSM’S Health & Fitness Journal, vol. 24, no. 6, Nov. 2020, pp. 33–36, https://doi.org/10.1249/fit.0000000000000619.
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