What Muscles Do Bench Presses Work Out?

The bench press primarily works the pectorals (major/minor), but secondarily develops the triceps brachii (extends elbow), the anterior deltoid (flexes shoulder), and the coracobrachialis (assists shoulder flexion). More emphasis can be placed on secondary musculature by varying body angle and grip.

Incline Bench Press

By performing the bench press lying on an incline bench set at an angle of 45 to 60 degrees, the upper pectorals and anterior deltoid are emphasized more than in the regular bench press.

Decline Bench Press

Conversely, by performing the bench press on a decline bench, set between 20 and 40 degrees, the lower pectorals are recruited more than in a regular bench press.

Close Grip Bench Press

By bringing in the hand grip, the elbows remain closer to the torso throughout the movement, causing more recruitment of the triceps brachii than in the regular bench press.

Stabilizing Muscles

It is important to note that besides the pectorals, triceps brachii, anterior deltoid, and coracobrachialis, there are additional stabilizing muscles recruited during bench press. The serratus anterior, the trapezius, and the rotator cuff muscles assist in coordination throughout the movement.

Considerations

It is beneficial to include the entire variety of bench press exercises in a weight-training program. Consistently shifting muscle emphasis ensures that all musculature is adequately developed.

References

• Variation in Bench Press
• Strong Lifts