The bench press builds the strength of your chest, shoulders and triceps. Some people naturally have better leverage for this lift than others. If you have long arms, you may struggle a bit as you have to push the bar farther than someone with a proportional build. Even though you may not have the best build to perform the bench press, with time and consistent effort, you can improve your strength and physique. Consult a health care professional before beginning any strength training program.
Bench Press
The bench press is a common barbell exercise that develops the strength and musculature of your upper body. The primary muscles worked in the bench press are your chest, shoulders and triceps -- or the muscles on the back of your upper arms. According to a 1995 study published in the "Journal of Strength and Conditioning Research," your triceps are the most active muscle, followed by your shoulders then your chest. The muscles of your back and biceps generate a small amount of power, but contribute mainly in providing stability during the lift.
Leverage
If you have long arms, you will simply have to push the bar farther than someone with shorter arms. This increases the total work that you must do to move the same weight to full extension. This can be minimized by using a wider grip, but care must be taken to avoid excessive strain on your shoulders. If you widen your grip, bring the bar lower on your chest, which will allow you to tuck your elbows in on the way down. This lessens the strain on your shoulder joints. If you plan on competing in powerlifting, your hands can be no wider than 32 inches apart.
Learning to Arch
You can shorten the distance you must push the bar by learning to arch properly. Keep your hips, shoulders and head flat on the bench at all times. Pull your shoulder blades together, like you were trying to crack a walnut with your scapulae. This will raise your chest slightly and stabilize your shoulders at the same time. Then push with your feet slightly to take up any slack in your torso, which should bring your hips slightly closer to your shoulders and raise your chest a little more. Always maintain a solid, stable position on the bench.
Training
The largest problem for lifters with longer arms is locking out the bench press at the top. Much of the initial drive off of the chest is lost, and all of the power is generated by your triceps. To aid with this, train your triceps heavily. Close-grip bench presses increase the distance you must push the bar and work your triceps even more than the flat bench. Perform this exercise for three to five sets of three to five repetitions. Barbell and dumbbell extensions should be performed with higher volume. Three to five sets of eight to 12 repetitions will promote muscular growth and triceps strength.
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