What Muscles Does Bench Press Work? – Strengthen Your Upper Body

The bench press is a weightlifting and bodybuilding exercise that focuses solely on upper-body weight. This exercise is mostly practiced by bodybuilders. But fitness trainers include bench press to their workout program to help their trainees keep a regular exercise routine. Let's give the idea of what muscles does bench press work.

Muscles On The Work

Here are the body muscles being worked by the bench press exercise.

1. Triceps brachii or triceps – This is the large muscle located on the back of your upper limb. 
2. Deltoid muscle or delts – Located at the top shoulder, in the uppermost part of your arm. 
3. Anterior deltoids – The muscles on your front shoulders 
4. Pectoralis major – The muscles located by the chest area 
5. Anterior forearm – The muscle located on your forearm, between your elbow and wrist. 

Tips On The Proper Use Of A Bench Press

Now that you have a general idea of what muscles do bench press work, you might want to try it out. Here are some tips and tricks on the proper use of a bench press so you can achieve a much better result.

Work On Your Upper-Body Weight And Muscles

This exercise is also known as the traditional bench press, wherein you push or pull up a barbell or dumbbells, as your body lies on a flat bench. Place yourself on a training bench, lying on your weight, in an upward position, and push the weights upward. If you are using dumbbells, lift the weights on a side-upward position. 

Narrow Grip Bench Press

For this exercise, your hands will be limited together on the barbells handle. As you start lifting, this exercise will work your forearms and triceps.

Try Powerlifting On Your Bench Press

Again, position your body on a flat bench, arched back and both feet flat on the floor, then rest your body weight on your upper traps and buttocks. Then, hold the barbell firmly and position your arm at full length as you lift the barbell. As you lower the barbel, keep it near your upper torso, and then start pushing it upward again. Do this a couple of times or as many as you can handle.

Note: Have someone spot for you or help support you by standing and closely touching the barbels handle to assist you as you start lifting.

Conclusion

Have a variety mix of exercises on your bench press for your workout program. Just make sure that you don't overdo it. If you have just started working out and are unfamiliar with how to exercise the right way, it would be best to have a trainer or coach assist you. Ask your trainer if you're doing the exercise correctly, as you can have severe injuries if you don't know what you are doing. Have a weekly bench press exercise rather than daily. It's recommended that you have a few days of rest after doing a heavy bench press workout.