The bench press exercise is done on a weight bench using weights as resistance. Barbells are traditional, but according to "Conditioning for Strength and Human Performance" by T. Jeff Chandler and Lee Brown, other weights can also be used, such as kegs, logs and sandbags. In the bench press, the participant lies flat on the bench and grasps the racked barbells. The barbells are then lifted from the rack and lowered to the chest, pressed upward to arm's length, and lowered again.
Pectoralis Major
This is the major chest muscle that is targeted in men for hypertrophy in weightlifting. It attaches from the sternum in the middle of the thorax, the clavicle, or collarbone, and the six upper rib cartilages to the humerus, or upper arm bone. This muscle moves the arm to the chest and moves the scapula or shoulder blade forward and backward.
Pectoralis Minor
This muscle underlies the pectoralis major. It arises from the third to fifth ribs near the intercostal cartilage of each of these ribs and attaches to the inner surface of the coracoid surface of the scapula, adjacent to where the scapula attaches to the humerus. It serves to stabilize the scapula by drawing it forward and down closer to the rib cage.
Anterior Deltoid
The deltoid muscle sits like a cap over the head and upper part of the humerus. The anterior deltoid is the front part of the muscle. It originates from the spine of the scapula and the outer third of the clavicle, also known as the acromion. The acromion is the part of the scapula that forms the shoulder's point. The anterior deltoid attaches to the deltoid tuberosity, which is located about one-third of the way down the humerus. The anterior deltoid flexes the arm and rotates it inward.
Serratus Anterior
The serratus anterior is actually a group of muscles that form a fan shape. They originate from the lateral portions of the uppermost eight or nine ribs. These muscles wrap around the side of the chest and attach to the inner edge of the scapula nearest to the spine and also to the lowest point of the scapula. The serratus anterior draws the scapula forward and upward, draws the scapula away from the spine, and also rotates the scapula. These muscles serve to stabilize the vertebral border of the scapula as well.
Triceps Brachii
The triceps brachii muscle forms the back of the upper arm and has three points of origin. The long head arises from the front surface of the scapula, where it attaches to a roughened triangular area called the infraglenoid tubercle. This is near the area where the scapula receives the head of the humerus. The second or lateral head of the triceps attaches to the back of the humerus above the radial groove, and the third or medial head attaches to the back of the humerus below the radial groove. The bottom part of the triceps inserts into the elbow and to the muscle sheathing of the forearm. The biceps extends the forearm and stabilizes the head of the humerus when it is lifted away from the body's midline.
References
- "Conditioning for Strength and Human Performance"; T. Jeff Chandler, Lee Brown; 2007
- "Encyclopedia of Muscle & Strength"; James Stoppani; 2006
- University of Washington Department of Radiology: Musculoskeletal Radiology: Pectoralis Major
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