However, you’ll find that certain muscles are worked more in one variation of bench press than the other. By performing the bench press, you primarily work your pectoralis major (your chest). Other muscles which assist in moving the barbell during a bench press are other muscles of the chest, triceps, and shoulders. It is a staple in any training regimen and is generally used by not only bodybuilders but also by ordinary gym trainees. 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. Start by holding dumbbells or a barbell at chest height. And for bodybuilders, the bench press is a compound exercise that targets many of the muscles in your upper body. The floor press is a free-weight upper body exercise similar to the bench press but performed by lying on the floor instead of a bench. The decline barbell bench press or decline bench press is a strength gaining exercise that trains your upper body by targeting the chest muscles. Place feet flat on the floor as you lean back slightly so your back rests against the bench with a neutral spine. The bench press is an easy to learn upper body exercise. The overhead press, on the other hand, is an old-school movement that was invented before the bench press. Many fitness experts and bodybuilding legends like Jay Cutler and Dorian Yates prefer doing this exercise for pectoral development since it works harder on the chest than the flat and incline bench presses.

The close grip bench press, otherwise popular as close grip barbell bench press, is a strength-gaining, upper-body pressing exercise that engages your triceps and the chest muscles. . The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major with the anterior (front) deltoids, traps & back as secondary muscles used in the flat barbell bench press. The barbell shoulder press/military press is a compound barbell movement that builds serious upper body mass, strength, and can boost performance for strength, power, and fitness athletes. It puts less strain on your shoulders because the range of motion stops at the ground and so a much safer exercise for those who have a shoulder injury. The primary muscle targeted with the bench press is the pectoral, or chest muscle. The clavicular head of your pecs … When performing a neutral grip bench press with a barbell and using good form, ideally you’ll power the weight off your chest by planting your feet firmly and driving through your legs. It was originally a part of the clean and press, an exercise that involves picking a barbell up and lifting it over your head. It is a staple in any training regimen and is generally used by not only bodybuilders but also by ordinary gym trainees. Primary Muscles.

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