Muscle Used In Bench Press

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Your shoulder muscles are firing and engaged during a bench press but they shouldn t be carrying too much of the load because they re either weak or compensating for a muscle imbalance.

Muscle used in bench press. The bench press has been scientifically proven to be one of the most effective chest exercises. Strength and power athletes use the bench press to increase overall strength add quality muscle mass to the chest and triceps and improve sport specific performance. The primary muscle targeted with the bench press is the pectoral or chest muscle.

The exact muscles worked depend on the. In benching a full range of motion requires a synergy between the elbow and shoulder. A landmark study in the 1995 issue of the journal of strength and conditioning research found that when comparing incline decline and flat presses the flat press offers the most activation for the lower part of the pecs known as the sternocostal head.

Obviously there s more tension in your triceps but your biceps are also engaged because they help to stabilize your arms and keep you from dropping the barbell backwards prematurely or forward onto your lap ouch. The lateral and long head of the triceps dominate when there is a demand for a high intensity force as in the bench press. The muscles used for bench press will change based on the angle of the bench flat decline incline grip on the bar narrow or wide and range of motion trained bottom end or top end.

In general the muscles used for bench press are the pecs shoulders and triceps. Bench presses are an exercise that can be used to tone the muscles of the upper body including the pectorals arms and shoulders. Although typically considered a chest exercise the bench press works several muscles in the upper body including the pectoralis major deltoids and triceps.

Depending on your goals there are different variations of bench.

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