The bench press primarily works several upper body muscles, with the main focus on:
- Pectoralis major (chest muscles): This is the primary muscle responsible for pushing the weight off your chest during the bench press. It provides most of the pressing strength
- Triceps brachii (back of the upper arm): These muscles extend the elbows to lock out the arms at the top of the press, playing a crucial role in completing each repetition
- Anterior deltoids (front shoulder muscles): These assist in pushing the weight forward and stabilize the shoulder joint during the press
Other muscles involved include:
- Pectoralis minor: Helps stabilize the shoulder and scapula during the movement
- Serratus anterior: Supports scapular movement and stability
- Biceps brachii: Although less prominent, the biceps assist in shoulder flexion and stabilization during the bench press
The exact muscle emphasis can vary depending on grip width and bench angle:
- A narrower grip emphasizes the triceps more.
- A wider grip targets the chest muscles more.
- Incline bench presses engage more of the clavicular head of the pectoralis major (upper chest)
In summary, the bench press is a compound exercise that mainly targets the chest, shoulders, and triceps, making it effective for building upper body strength and muscle mass
