The bench press is one of the most widely performed exercises, and is typically the one most synonymous with weightlifting. But to get the most out of this lift, it's crucial to perform the exercise correctly. The many variations on this lift allow you to target numerous muscles, as well as emphasize different heads of each muscle. Learn which muscles are utilized to perform a barbell bench press, and how to effectively target those muscles.
A typical barbell bench press is performed on a flat bench with a standard 45-lb. barbell racked with weights. The key to performing the lift is to maintain rigid form throughout the motion, with your feet planted firmly on the floor and your core tensed against the bench. Inhale deeply as you lower the weight to your chest, and exhale sharply as you force it back above you. This regulated breathing assists you in the process, as it unifies your breathing to your movements and supplies oxygenated blood to the body as you require it.
It's important to keep the lower back tight and to prevent it from arching too much. If you arch, it can strain the core muscles and hinder your motion as you lift the weight. Focus on pushing only with the chest and triceps and moving the bar in a straight line up and down to prevent the stabilizer muscles from taking over.
Major Muscles Activated - Pectorals
The primary muscles targeted by a barbell bench press are the pectoralis major and pectoralis minor. The pectoral muscles make up the bulk of the chest area and are primarily responsible for the movement of the shoulder joints and arms. The pectoral muscles are stimulated by most horizontal pressing movements, as well as fly motions that stretch the inner chest. The pectorals consist of four regions -- the upper, lower, outer and inner -- and all can be targeted by alternating the grip and angles of a bench press exercise.
The varying degrees of incline on a bench press allow you to target different heads of the pectoral muscles. An incline angle stresses the upper pecs; a decline targets the lower region. To maximize the impact on the pectoral muscles, depress your shoulders down and back as you perform the exercise.
Major Muscles Activated - Triceps
The triceps are also utilized in a bench press that extends the weight above your head. The triceps brachii form the bulk of the mass of the upper arm, and are utilized for the extension of the elbow joint. It consists of three parts -- the long head, the medial head and the lateral head -- which work together to extend the arm or to fixate the elbow joint, as well as serve as an antagonist for the biceps.
Although the primary focus of a bench press is on the pectoral muscles, the triceps play a major role in pushing the weight above you. The placement of the elbows largely determine the extent of the role your triceps play in the lift. By flaring your elbows out in the concentric phase or upward motion, you maintain the emphasis of the pressure to the pectoral muscles. By keeping your elbows tight in to the body, the emphasis is shifted to the triceps muscles.
In addition, the width of your grip comes in to play. A wider grip targets the pecs; a narrower grip forces the triceps to do the work. Close grip bench presses are a common triceps isolation exercise.
Minor Muscles Activated
The barbell bench press also targets numerous stabilizer muscles. The anterior and medial deltoids, or shoulder muscles, are required to lift the weight and stabilize the arms as they are pressed upward. So the shoulders must be depressed during the concentric phase of the lift to negate their impact. The bench press also utilizes the biceps as antagonist muscles to the extension, and to stabilize the weight during the eccentric or lowering phase. The core, abdominal and spinal muscles are also utilized to maintain a firm posture and keep the waist and lower body rigid during the press.
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