Therefore, powerlifters bend their back on the bench , which gives them additional leverage, distributing the load evenly between arms, legs, and back. Journal of HUman Kinetics. Bench press is a compound exercise and is also one of the primary exercises in powerlifting. Working the different muscles during bench press, not just your chest, may help you develop a more balanced physique. Mine was Arnold Schwarzenegger. I’m going to show you how to do both! Experiment to find out what feel like the right width for you. I mean, who doesn’t dream of having a huge chest like Arnold? Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 2010;57:61-71. So again, if you’re looking for more shoulder activation, perform a high incline or flat bench, but forget about decline. So while you may get more chest and shoulder activation with higher inclines, tricep activation drastically reduces. Drive through your lats and chest, and thrust the bar toward the ceiling. Bench press muscle group. Full range of movement results in full development. You should now be convinced that in order to target each muscle group involved in the bench press there will be different angles, grips, and ranges of motion that will be most effective. On a flat bench, the shoulders are most activated in the mid-range. Formula. Studies have shown that the higher the incline, the more the anterior delt is activated (Trebs et al., 2010). You want to build mass and shape those muscles. The wider you grip the bar, the pec muscles will activate more than the shoulders and triceps (Lehman, 2005). Other muscle groups such as the erector spinae, lats, and rotator cuff stabilize the bench press, including decelerating the bar (on the way down) and restrict inefficient movement patterns. If you're benching for muscle gain or are a bodybuilder, I recommend that you don't lock out your elbows at the top of the movement. I recommend wrapping your thumb and closing your grip firmly around the bar when benching. I assume by reading this that your ultimate goal is to build a bigger chest. So what did we do? While bodybuilders are not necessarily required to be strong, they still need a certain level of muscularity. Not only is it crucial for upper-body muscular development, but it's an exceptional strength builder. For best results, aim for the bar to land in line with your nipples. Thank you for supporting this site. Many think that bench press ins a chest exercise. The following program is merely one option. Because that along with squat and deadlifts play a crucial role in how much quality muscle you can gain, and the future of your physique. The mechanics of powerlifting do not lend themselves to building large amounts of lean muscle mass that you see on bodybuilders and fitness competitors. Although the width of your grip is largely a matter of preference, a balanced grip will also balance tension on your shoulders and triceps. You can read more about these types of techniques in my post: 7 Techniques That Increase Intensity. *copy that code, click the image below, and paste the code at checkout! The natural tendency at this point is to either stick your elbows out or keep them tucked in to your side. If the elbow position is directly under the bar (not in front) then it will recruit the chest muscles more. How to Warm Up For Powerlifting (Step-By-Step Guide), How To Fix Flat Feet While Squatting (Causes & Corrections), bench press will change based on the angle, wide grip is considered 2X the width measured between your shoulders, triceps are activated the most in a narrow grip, 16 best tricep exercises to increase bench press strength, https://etda.libraries.psu.edu/files/final_submissions/4136.

Therefore, if you want more pec activation, perform an incline bench at 45-degrees, but you can pass up the decline bench because it doesn’t offer any more pec activation than flat. ‘. Here’s the problem with the bench press when it comes to bodybuilding. Unfortunately, what feels like a balanced grip to you might not work for someone else. Instead of traditional bench press, you’re going to focus more on incline chest exercises. We explain how to do a bench press and some. The shoulders (anterior delt) will largely be activated during the mid-range of the bench press. Product Title Marcy Pro Full Cage and Weight Bench Personal Home Gym Total Body Workout System Average Rating: ( 3.8 ) out of 5 stars 5 ratings , based on 5 reviews Current Price $1489.73 $ 1,489 . Why Bench Press May Not Be the Best Chest Exercise for Bodybuilders. If you’re weak at the bottom of the bench press, then your chest muscle are likely the weak link. One will be without bench press, and the other with bench press. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

Do you remember when you first started training?

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