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One of the core exercises of power lifting and strength training in general, the bench press develops the pectoralis major and minor (large muscle group making up your chest) and triceps primarily, but also helps develop the anterior deltoid (front shoulder muscle), and the serratus anterior, a muscle on either side of the body that flares out slightly from the bottom of the armpit to the middle area of the ribcage. The serratus anterior is also known as the "boxer's muscle", because this muscle is utilized by pushing the scapula forward and around the rib cage when executing a punch. The forearms will also be developed to a lesser degree because they act as a stabilizer when performing the bench press. Adjusting the position of one's body, such as sitting up at a roughly 45 degree angle (incline bench press), or lowering the bench and lying back with the head below the horizontal position of the hips (decline bench press) help isolate the upper and lower portions of the pectoral muscles, respectively. The width between one's hands when gripping the bar is also significant; a wide grip concentrates force in the pectorals, while a close grip concentrates force in the triceps.

The bench press is an excellent upper body exercise and crucial to developing power and definition in the chest, shoulders and arms. Large chest and shoulder muscles also help define the so-called "V-shaped" torso in a man, which women across nearly all cultures cite as a physically/sexually attractive trait. And remember: safety first! Always make sure to have a spot and I highly recommend against benching alone, lest you want to asphyxiate yourself or knock out your front teeth! If you don't have access to a bench press or are by yourself, push-ups will suffice, for the most part. Just make sure to do them often and to push yourself to do more.

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โˆ™ 2011-06-15 09:30:40
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Q: Which muscles does the Bench Press help?
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Related questions

What muscles does the incline bench press work?

the incline bench press focuses on the upper pectorals, and the upper back and shoulder muscles.

Which muscles does the incline bench help?

It's kind of a cross between the bench press and shoulder press. It works the clavicular head of the pectorals harder than the bench press. But it is really just an assistance exercise to the two mentioned.

What muscles are used in a bench press?

The muscles that are used in bench dips are your front deltiods, your pectorals, your triceps and your abdominal muscles

What muscles does the bench press train?

The pec muscles,chest and tricips.

Is bench press bad for baseball players?

Standard bench press is not necessarily bad for baseball players, however, it is not the smartest exercise. Baseball requires long, lean muscles whereas the standard bench press builds small, tight muscles. The best form of bench press for baseball players is dumbell bench press because it requires the utilization of the stabilizer muscles in both arms and, therefore, strengthens the forearms, biceps, and triceps while maintaining long, lean muscles.

How does a 14 year old boy get big pecs Relatively fast?

a 14 year old boy shouldn't workout too much as his muscles are still forming and growing. Exercises that will help to enlarge the pecks are barbell bench press, incline barbell bench press, decline barbell bench press, and decline dumbbell bench press.

What are synergists muscles in the bench press?

Synergists muscles in a bench press are triceps and anterior deltoids. When performing a bench press if an athlete wants to make sure that most of the load will be distributed on his/hers pectoralis major (chest muscles) make sure to contract those muscles before the actual push...otherwise synergists will do big part of the work.

What do you do bench press for?

You bench press because you want to build the muscles of pectoralis major or the triceps. This exercise is good for your chest and triceps.

What muscles are used for narrow bench press?

Triceps and Pectorals

What muscles are used in bench press?

deltoid, triceps and chest

What are the muscles used in the military bench press?

rear deltoids.

What are some exercises to build arm muscles?

Try barbells, bench and overhead press, deadlifts to help you build arm muscles. Remember to have a high calorie and high protein diet to help you build muscles!

What muscles does a arm bench press work?

If you are referring to the dumbbell bench press, which works both arms independently, then the muscles being worked are mainly the pectoral and tricep muscles. Other muscles that are indirectly involved are the shoulder (deltoids and trapezius) and the lats (latissimus dorsi).

Is a chest press just like a bench press?

No it is not although it works almost the same muscles. Bench press is when you are on the bench laying on your back and lifting the weight. Chest press is when you sit on the bench and push the weight forward while your arms are parallel to your chest at a 90 degree angle from your elbows.

What does bench press work?

The popular Bench Press method works, the Pectoral (Pecks) Muscles (Bottom and top), as well as the Shoulder and the third Triceps Muscle.

What do pectorals do?

pectorals help your arm muscles an awful lot, they help lift the arm and when you exercise doing things like pull ups, press ups and bench press it helps your arms to push or pull up.

Will bench press help your abs?


What muscles are used when controlling the bar going down during a bench press?

The pectoralis major is the muscle that is used when controlling the bar going down during a bench press.

How do you increase your bench press?

In order to increase bench press you must not do it more than every 2-3 days because your muscles need time to rest you can add weight to your bench press every 2 weeks with 5-10 pounds I usually bench press every 4 days and the that after my bench I like to work my triceps because triceps have a big impact on bench press also have you tried other workouts on your bench day like dumbbell press, dumbbells fly or incline and decline bench press you could also gain more muscle which could help you with the weight eat high protein foods such as chicken and lean steak also get lots of rest

Are push ups or bench press more effective?

Push ups. As you work you shoulder muscles more than you would in a bench.

What is a raw bench press?

A bench press without the use of a bench press shirt.

Do curls help in bench press?

yes definetly

How good is a workout bench for building muscles?

A workout bench is excellent to help in building muscles. They can help you work many different parts of the body and take part in many different exercises. This can maximize your opportunities to build more muscles.

Muscles used during incline bench press?

Incline bench uses a range of muscles including pectorals, deltoids and triceps. other little muscles are also involved, but those listed above are targeted more than others.

What is the best type of bench press exercise to maximize weight lifting with chest muscles?

The best exercise for chest muscles is a combination of bench press and chin pushes. The key is not to over stress and push too hard, it is important not to do damage however strain is needed.

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