The bench press is a classic weightlifting exercise that involves lifting a weighted barbell while lying prone on an exercise bench. While most weight lifters are familiar with the primary chest, arm and shoulder muscles used in the bench press, secondary muscles such as the rhomboids and serratus anterior muscles also play a stabilizing role in raising and lowering the bar.
Muscles Used
The primary muscles used in the bench press are the triceps arm muscles, the pectoral chest muscles and the anterior and medial deltoids of the shoulders. Secondary, or synergist muscle groups include the rotator cuff, posterior deltoids, rhomboids and serratus anterior muscles. Although the standard bench press builds muscle mass in all of the primary and secondary muscles, modified grips and lifting techniques can be used to focus the workout on different muscles.
Wide-Grip
The wide grip bench press is slightly wider than shoulder-width apart, allowing for a full stretch of the pectoral and rhomboid muscles as you lift. Weight the bar slightly lower than you are used to and lie down on the bench. Raise your hands so that the thumb of each hand is roughly one to two inches wider than shoulder-width apart. Raise and lower the weighted barbell as you would for a standard bench press, and perform 10 to 12 repetitions as needed.
Close-Grip
Contrary to the wide grip, the close-grip bench press places your elbows closer to the body and allows you to lift more weight. Bodybuilding Magazine recommends placing your hands so that they are a thumb's length from the knurled surface in the center of the barbell, making your hands slightly closer than shoulder-width distance. Lift and lower the bar as you would the traditional bench press while refraining from pausing as much as possible. This grip placement is particularly effective for emphasizing the triceps as well as secondary muscles such as the rotator cuffs, posterior deltoids and serratus anterior.
Safety Concerns
Never lift a weighted barbell without the presence of a gym employee, friend or other spotter. Communicate with your partner to make sure they know where you may need their help as you exercise. If you are new to weightlifting, give at least two days of rest between each workout session to allow for your muscles to completely heal. Talk to your doctor before engaging in any strength-training regimen that is very different from your normal routine.
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