Bench Press

Exercise / Chest

How To Bench Press

bench pressBench Press Benefits

  • Bench press is one of the most popular compound exercises in bodybuilding. It is an important exercise not only for developing chest muscles, but also for increasing upper body strength and endurance.
  • Effects on the pectoral muscles: Pectoralis major and pectoralis minor are muscle groups located in the rib cage. The pressure applied by the pushing force enables the pectoral muscles to work most effectively. Also, having strong and developed bones are among the various benefits of this exercise.
  • Increases Testosterone: It has been proven by research that weight exercises help increase short and long term testosterone levels. Exercises such as bench press, squat, and deadlift are the most effective exercises that increase testosterone levels.
  • Improves thrust and grip strength: It is an absolute must in pushing, functional fitness and Olympic weightlifting sports. Bench press is a functional exercise that increases your grip strength in any daily activity that requires pushing or carrying.

The bench press is one of the most important exercises to increase strength and mass on the chest muscles, but increasing your strength or muscle mass determines how your form and technique will be applied in this movement.

There are different types of bench presses that also work different muscles according to your goals. For example, a narrower grip bench press also works the inner chest, forearms and triceps. Incline bench press, on the other hand, focuses more on the upper chest and front shoulder muscles. This preference should be chosen entirely based on your goals.

Muscles worked in the bench press

Target - Pectoralis Major, Sternal
Synergists - Anterior Deltoid
Synergists - Triceps
Synergists - Clavicular
Dynamic Stabilizers - Biceps Brachii
Bench Press Muscle work