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Article Draft Bench press
editLead- Muscles
editArticle body-
editA conventional bench press uses the pectoralis major, Front deltoids[1], and Triceps brachii to horizontally adduct the shoulder. While flat bench pressing your pec major and pec minor are the major parts being used in the pectoral area. It also uses predominantly triceps and anconeus to extend the elbows[1]. The tricepts are most crucial around the end of the press to help complete and lock out the elbows. With the right form parts of your deltioids will be used to help make the lift including mainly the front deltoids and the also the anterior deltoids[1].Wider hand spacing places a greater emphasis on shoulder flexion and narrower hand spacing utilizes more elbow extension. Because of this, wider hand spacing is associated with training the pectorals and narrower hand spacing is associated with training the triceps. While either close or wider grip works tricep and pectorl regions differently, they both train your deltoid area to the point of growth in that region[1].
In addition to the major phasic (dynamic) muscles the bench press also uses tonic (stabilizing) muscles: scapular stabilizers (serratus anterior, middle and inferior trapezius), humeral head stabilizers (rotator cuff muscles), and core (transverse abdominis, obliques, multifidus, erector spinae, quadratus lumborum)