Compound exercises that use multijoint movements are most effective at building strength and size throughout the upper body. The bench press and pushups are both compound movements that work the arms and chest muscles. However, the bench press is the most effective exercise to stimulate muscle growth and size in the arms and chest muscles, because you have more control over the amount of resistance used during the movement.
Bench Press Muscles
The bench press primarily targets the sternal head of the pectoralis major. However, it uses the clavicular head of the pectoralis major, triceps brachii and anterior deltoid as secondary muscles during the movement, and the biceps brachii is a stabilizing muscle. Furthermore, the bench press can be altered to make the primary muscle the triceps brachii and the secondary muscle the pectoralis.
Standard Bench Press
Perform the standard bench press by lying flat on a bench and gripping the barbell with hands spaced wider than shoulder-width apart. Dismount the barbell from the rack and hold directly over your chest. Lower the weight down to the middle of your chest and press back up to your starting position until arms are fully extended and repeat. Keep your feet flat on the ground and your bottom on the bench throughout the entire movement. Do not bounce the barbell off your chest. Perform three to four sets of six to 10 repetitions in addition to at least one warmup set of 10 to 12 repetitions.
Close-grip Bench Press
The close-grip bench press shifts the muscle emphasis from the pectoralis major to the triceps. Perform the close-grip bench press similarly to the standard bench press, except space your hands shoulder-width apart or slightly narrower. Lower the bar down to your chest while keeping your elbows close to your body and not flared out throughout the entire movement. Complete three sets of eight to 12 repetitions following the standard bench press.
Considerations
Although the bench press exercises are effective at building strength in the chest and triceps, it does little for the biceps. Include three sets of eight to 12 repetitions of barbell curls following the bench press to keep your biceps and triceps balanced. Train each muscle group at least once a week but no more than twice a week on nonconsecutive days. Always have an experienced spotter present when performing a heavy bench press.
References
- ExRx.net: Barbell Bench Press
- "Strength Training Anatomy"; Frederic Delavier; 2001
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