Bench Press Benefits: What Muscles Does Bench Press Work? | Marca

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FITNESSFitnessBench Press Benefits: What muscles does Bench Press work?

Which mistakes to avoid

• SAM

18/03/2022 - 12:46 CDT

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The bench press is one of the most popular exercises, but also one that you've got to make sure that you are doing it right because one bad rep could lead to problems in your chest, shoulders, elbows or wrists.

Below, we break down the steps you need to follow to perform the exercise correctly and we detail the bench press benefits, as well as which muscles they do work.

How to perform Bench Press

Ideally you perform the exercise by putting a clip on the bar for safety reasons. However, if you are doing bench press without someone around, you may not want to use clips in the event you are stuck and no one can help you lift it, as this way you can just dump the weight.

To perform bench press, you should grab the bar with a slightly outside shoulder grip and make sure that your forearms are in a vertical line. Keep your hips firmly on the bench, with just a slight arch in the lower back which should be about the width of your hand, but no more than that.

Your feet should be placed flat on the ground and make should that your shoulders are locked downwards, with your shoulder blades squeezing together as you lower the bar towards your chest.

Also, both your elbows and your upper arms should be at a 45-degree angle to your torso. Last but not least, when you drive the bar upward, keep your torso and your legs tight.

What muscles does Bench Press work?

Targeting your chest, triceps, and shoulders, the bench press is a compound exercise which helps you build strength and grow your muscles. It is considered as one of the best upper-body workouts, hence being very popular amongst people who enjoy working out with either barbells or dumbbells.

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