Bench Press
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Flat horizontal-adduction press driven by the sternal pectoralis major, with anterior deltoid, triceps and serratus anterior assisting; the chest mass exercise and one of the three powerlifts.
Detail
The bench press primarily emphasises the sternal portion (MEO sternal) of the pectoralis major. The pectoral primary movement is horizontal adduction (flexion); secondary movements are shoulder-joint flexion and adduction. ROM is NOT determined by how far the weight moves — determine the user's ROM first and be safe. Initiate the exercise by pectoral contractions, not the deltoids or arm movements. Bench presses are used for mass (flyes for shape). In the chest press there is a shorter lever arm and other muscles (e.g., triceps) come into play. The use of barbells limits range of motion. Beware of internal and external rotations from improper bar placement. Bouncing the bar off the chest is a dangerous misuse of momentum that reduces the training effect. In powerlifting the bar is lowered from arm's length to the chest and pressed back up. Proper form is essential; arching the back creates dangerous pressure on the spinal discs.
Key facts
- Primary Muscles: Pectoralis Major (MEO sternal).
- Secondary Muscles: Anterior Deltoid, Triceps (elbow extension), Serratus Anterior.
- Primary movement: horizontal adduction (flexion).
- Mass exercise; one of the three powerlifts. Don't bounce the bar or arch the back.
Connections
- Pectoralis Major — primary mover (sternal).
- Anterior Deltoid / Triceps Brachii — secondary movers.
- Horizontal Flexion (Adduction) — the primary joint action.
- Momentum as an Injury Risk — don't bounce the bar off the chest.
- Spotting Requirements — bench press requires spotting.
- Dumbbell Press — Ending With a Wrist-Rotation Twist Reduces Pec Contraction — don't twist the dumbbells at lockout.
- Incline Bench Press / Dumbbell Flyes — related chest exercises.
- Dips / Push-ups — bodyweight/machine presses sharing this same primary mover and joint action.
Sources
Exercise guides
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.