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You can use a cable machine barbell smith machine or dumbbells to perform the bench press exercise.
Flat bench press muscles. The flat bench press is a much more natural fluid movement compared to your everyday activities. In general the muscles used for bench press are the pecs shoulders and triceps. The primary muscle targeted with the bench press is the pectoral or chest muscle.
Check with your doctor before beginning any exercise program and consult with a qualified professional and learn proper bench pressing form to reduce your risk of injury. 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. Not only is it crucial for upper body muscular development but it s an exceptional strength builder.
Each bench press variation works slightly different muscle groups. This exercise is done lying down on a flat bench and pressing a barbell up and down. The bench press is an upper body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench the exercise uses the pectoralis major the anterior deltoids and the triceps among other stabilizing muscles a barbell is generally used to hold the weight but a pair of dumbbells can also be used.
The bench press is one of the most important upper body exercises in your movement toolkit. Skip flat benching for a while to see how your shoulders react to the incline and if shoulder pain subsides. The bench press has been scientifically proven to be one of the most effective chest exercises.
The exact muscles worked depend on the style of bench press you do incline decline or flat. Many people think the bench press is just a chest exercise but i m here to tell you that your triceps shoulders back and even your glutes are involved. It also works your anterior deltoids and your triceps muscles.
The dumbbell bench press can be integrated into strength and power athlete programs to increase upper body strength and muscle mass of the chest triceps and anterior pressing muscles. 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. These are the muscles that contribute to pressing the bar in the vertical plane of motion.
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