Bench Press Muscles And Joints Used

This exercise is a compound strength training exercise which means it involves the movement of multiple joints. Van den tillaar r ettema g 2013. It is located across the front portion of the upper body and acts as the major stabilizing force in the bench press.

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Bench Press Muscles Used

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Muscles used during the concentric phase of a bench press.

Bench press muscles and joints used. You ll find numerous variations of the bench press that depending on your fitness goals might be used to develop different parts of the muscle or simply develop strength at different angles. The pectoralis major is the primary muscle used in the bench press. Both the sternal and clavicular heads of the pectoralis major transversely flex the shoulders during the bench press lauver 2015 duffey 2008. The chest allows the pressing of the bar upward by creating movement at the shoulder joint referred to as flexion.

The muscles used for bench press will change based on the angle of the bench flat decline incline grip on the bar narrow or wide and range of motion trained bottom end or top end. These are the muscles that contribute to pressing the bar in the vertical plane of motion. J strength cond res. In general the muscles used for bench press are the pecs shoulders and triceps.

The first phase as you lower weight toward your chest is called the eccentric or muscle lengthening motion. The pectoralis major is the primary muscle used in the bench press. Pectoralis are utilised the greatest in the lower portion of the decent phase and the early portion of the lifting phase. Depending on your goals there are different variations of.

The second phase as you raise the weight back up is called the concentric or. While the bench press can benefit from a solid leg drive the majority of the movement is produced by the muscles in the upper body. An electromyographic analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. One of the most common variations is doing the bench press at an incline using an angled bench that places your head higher than your hips or at a decline this angled bench places your head lower than.

Because there is some confusion as to what role certain muscles have in the bench press i have listed all of the major muscles in the upper body and listed their relative contribution to the bench press. Bench presses are an exercise that can be used to tone the muscles of the upper body including the pectorals arms and shoulders. The bench press has two phases. The pectoralis major or chest is one of the bigger muscles in the body.

Muscles of the bench press. The bench press usually involves free weights such as barbells or dumbbells but can also use a machine designed for the movement the lever bench press machine. Pectoralis major the muscle that is visibly located in the centre of the chest over the ribs the 4 main joint actions include flexion of the humerus underhand throwing adduct the humerus flapping the arms internally rotates the humerus arm wrestling and horizontal flexion clapping the hands with arms extended.