Anyone who’s stepped foot in a gym has seen the bench press in action. For many lifters, it’s the cornerstone of a strength training program along with the other “big three” compound exercises—the back squat and the deadlift—and essential for building a hulking upper body.
Most people know the bench press hits your chest muscles, but what else is activated during the movement?
What muscles does bench press work, really?
Today, we’re diving deep into one of the most popular compound exercises out there to clarify which muscle groups are activated during the bench press, as well as the benefits of incorporating the bench press into your workout routine.
How to Do the Bench Press
Before we dive in, what is and how do you do the bench press?
Equipment
The bench press is traditionally completed using a barbell, but dumbbells also make a fine substitute.
Grip
Variations may be performed using different grip widths, like the close-grip bench press which features a narrow grip on the barbell. The standard barbell bench press, though, requires hands shoulder-width apart with the bar positioned directly over the chest.
Variations
There are several bench press variations, like the incline bench press and decline bench press which involve raising or lowering the bench to a 30-degree angle, respectively.
These variations can offer similar muscle activations, but for the purposes of our review, we’re going to specifically discuss the flat bench press, or standard bench press, which involves lying on a flat weight bench and pushing weights straight up and away from the body.
How to do the Flat Bench Press, Step-By-Step
- Lie back on a flat bench with your feet planted on the floor and the bar positioned over your eyes.
- Grip the barbell slightly wider than shoulder width—taking a wider grip will place more emphasis on the chest.
- Inhale, brace your core, and squeeze your shoulder blades together as you unrack the bar and lower it under control toward your chest, aiming around the nipple line (exact touch point may vary by individual).
- Drive the bar upward by extending your elbows and contracting your chest, stopping just short of locking out, and exhale as the bar returns to the starting position over your shoulders.
- Repeat for the prescribed number of reps.
What Muscles Does the Bench Press Work?
As a compound exercise, the bench press targets numerous muscles in the upper body, but lifters should receive some activation in other areas, as well.
Primary Movers
The prime movers of the bench press are your chest muscles (hence why some people call this a chest press), your triceps, and the front of your shoulder muscles, or the anterior deltoids. These muscles are most responsible for generating the force required to push those heavy weights off your chest during the movement and, therefore, receive the most muscle activation.
- Pectoralis major: The pectoralis major allows you to push the weight off your chest and back to the starting position during the bench press. You derive most of your bench press strength from the pectoralis major, making it the primary mover in this exercise.
- Triceps brachii: If you can’t push the weight off your chest, you’ll never actually complete a single bench press rep in the first place.You’ll need all three triceps brachii working to extend your elbow and achieve that perfect lockout position after each rep.
- Pectoralis minor: The pectoralis minor, due to its location behind your sternum, is integral in stabilizing the shoulder, and assists the scapula in depression, abduction, protraction, and internal rotation within the shoulder joint. You receive great pectoralis minor activation when your shoulder blades slightly lift off the bench after each rep.
- Anterior deltoid: Any task that involves reaching your arms out in front of your body or pushing an object away will involve your anterior deltoids, or your front delts. These shoulder muscles sit in close proximity to your upper chest muscles and receive excellent activation during the bench press exercise.
Of the prime movers, which muscles receive the most activation?
A 2017 systematic review published in PLOS ONE1 reviewed data from fourteen relevant studies and concluded that the, “Triceps brachii and pectoralis major muscles were found to have similar activity during the [bench press], which was significantly higher than the activity of the anterior deltoid,” meaning all of the prime mover muscle groups contribute to a bench press, but your chest and triceps enjoy the lion’s share of the work (and subsequent gains).
However, a 2017 study published in the Journal of Strength and Conditioning Research2 observed that roles shift as study participants lift closer to their one-rep max, with the, “Pectoralis major [changing] from being the prime mover to being the supportive prime mover,” and, “The role of the prime mover is taken on by the deltoideus anterior.”
Secondary Movers
So, you’re mostly hitting the chest muscles, triceps, and the front of your shoulders during the bench press, but that’s not where the muscle activation ends. The body recruits several secondary movers to assist in the pushing movement of the bench press, as well.
- Biceps brachii: You’re not going to build bulging biceps doing bench presses, but there is activation in the biceps brachii, and it assists in stabilizing the humerus (i.e., upper arm bone) within the shoulder joint. A 1989 study published in Clinical Orthopaedics and Related Research3 observed this effect specifically during powerful elbow flexion and forearm supination, which are two conditions that exist during a heavy bench press.
- Serratus anterior: The serratus anterior muscles are fan-shaped muscles below your pectoral muscles on either side of your upper abdominals. They’re responsible for bringing your shoulder blades forward; an action you might perform when throwing a punch, performing a push-up, or pushing an Olympic barbell during the bench press.
- Trapezius and rhomboids: Your upper back muscles—specifically, the traps and rhomboids—work during the bench press, as well, to help stabilize and maintain your positioning. They work to retract the scapula and push the chest forward.
- Forearms: Any time you grasp a barbell or dumbbell, you’ll engage the wrist flexors and extensors of the forearm to maintain that grip. The bench press is no exception here.
- Latissimus dorsi: While a 2017 study published in the Journal of Strength and Conditioning Research2 observed electromyographic activity in the lats, a 2022 study published in the Journal of Sports Sciences4 expanded on their role. The study found that the “arch technique,” which is a powerlifting technique that involves using a dramatic arch in your back during the bench press, “Increased latissimus dorsi mean and peak activation,” and concluded the technique serves as a viable way to minimize the amount of time spent in the ‘sticking region,’ where most lift efforts fail.
While your pectoral muscles, triceps, and front delts do the real heavy lifting during the bench press exercise, your body also recruits the biceps, serratus anterior, upper back muscles, forearms, and lats to help get the job done.
Supporting Muscles Used During the Bench Press
The bench press targets many muscles in your upper body, but do we get activation anywhere else? The following muscles are tertiary movers and supporting muscles that help you maintain proper form during the movement.
- Core muscles: A 2007 study published in the Journal of Strength and Conditioning Research5 observed an increased activation of the core stabilizing musculature, specifically of the, “Latissimus dorsi, rectus abdominus, internal obliques, erector spinae, and soleus,” when the bench press was performed in a progressively unstable environment.
- Glutes: As it turns out, your derriere plays a key role in stabilizing the hips and pelvis during the bench press, especially when going heavy.
- Quadriceps: The standard bench press will recruit your leg muscles, like the quadriceps, to stabilize the trunk during the lift.
At a glance, it might seem like your lower body and core have very little to do with the bench press, but their functions in stabilizing your torso is essential to performing the lift with minimal risk of injury.
3 Benefits of the Bench Press
There are many benefits associated with the bench press, explaining why it’s one of the most popular weightlifting exercises today.
Bench Pressing Increases Strength and Muscle Mass
Regular bench pressing, especially if following the principles of progressive overload, should yield both strength gains and hypertrophy of the chest, shoulders, and triceps.
“How significantly bench pressing increases strength or muscle mass depends on how much effort you’re putting in, just like with any other resistance exercise,” says certified personal trainer and functional training specialist Amanda Capritto. “In general, to increase strength and/or hypertrophy, you want to push your sets close to failure. A good rule of thumb is to leave one to two reps in reserve. That means, at the end of your set, you could not have done more than two additional reps at that weight.”
Bench Pressing Increases Upper-Body Power
The bench press also helps improve explosive power in the upper body, which translates into activities and sports that require pushing or throwing movements. In fact, a 2013 study published in the Journal of Strength and Conditioning Research6 measured this, “Observed increase in upper-body power,” in professional rugby players after they performed sets of the bench press. The study determined that, “An upper-body ballistic movement [like the bench press] provides an effective strategy for increasing [peak power output].”
Bench Pressing Improves Bone Density
As with most resistance training, the bench press can also have a positive effect on health outcomes. A big one? Bone density. Resistance exercise is proven as a treatment for osteoporosis7 (bone mineral density loss) and osteosarcopenia (the combination of bone mineral density loss and age-related muscle loss).
“As people get older, especially women, it’s increasingly important to protect the integrity of their bones,” Capritto emphasizes. “Resistance training exercises like the bench press can play a huge role in maintaining your independence and reducing fall risk as you age.”
Incline Bench Press Vs Flat Bench Press
There are many variations of the bench press; the incline bench press is perhaps the most popular one, typically performed with a barbell or dumbbells. Both versions can help you build muscle and strength in the upper body, primarily the pectorals, but they target the muscles a bit differently.
“The flat bench press is a great overall chest builder because it allows you to move heavier loads and target the pecs more evenly,” states Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, “But it also brings in a lot of assistance from the shoulders and triceps.”
Meanwhile, she explains, “The incline bench shifts more emphasis to the upper chest and front delts, which can help improve shoulder balance and chest development, though most people won’t be able to lift as much weight.”
Capritto is quick to point out that both variations have a place in a smart program; the key is understanding that the incline press trades a bit of raw strength potential for more targeted upper-chest engagement.
Who Should Do Bench Press?
So, who should work bench presses into their workout routine? Anyone enthusiastic about fitness can benefit from the strength gains, hypertrophy, calorie-burning properties, and improvements to muscular endurance and bone health.
- Team sports athletes, especially those who rely on upper body strength including football, basketball, and volleyball players, can benefit from bench pressing regularly.
- Bodybuilders can also benefit immensely from regular bench pressing, as the lifts’ ability to help build muscle mass and size in the chest help them cultivate the hulking physique required to compete in the sport.
- Strength athletes have a lot to gain from regularly incorporating the bench press. This is obviously true for powerlifters, for whom one of the main events is the bench press, but it’s also beneficial for Olympic lifters, CrossFit athletes, Hyrox competitors, and Strongman competitors.
- Runners and other endurance athletes can benefit from the postural and structural strength gained by bench pressing.
Who Shouldn’t Do Bench Press?
Although most individuals could find value in working bench press sets into their routine, it’s not for everyone.
- Individuals recovering from injuries like rotator cuff tears and pec tears should exercise extreme caution when bench pressing or avoid it altogether. Those experiencing chronic lower back and shoulder pain might be better off steering clear of the bench press, too. Always consult a doctor or physical therapist before engaging in any activity that could aggravate an existing injury or contribute to further injury.
- Pregnant women should consult with their healthcare provider before doing bench press, especially heavy or near-maximal attempts. While strength training is generally considered safe and beneficial during pregnancy9, every pregnancy is different and it’s always best to err on the side of caution.
- Beginners who balk at the sight of a heavy barbell on the rack might also choose to avoid the bench press. We do recommend these individuals work with a spotter or certified personal trainer to build familiarity with the bench press, develop a strong foundation, and reap the rewards of this excellent exercise, but it’s by no means a requirement. There are many other exercises that could help bench press-averse individuals reach their fitness goals.
Additionally, a 2017 study published in the Journal of Exercise Science and Fitness8 observed that the good ol’ push-up was, “Effective for muscle hypertrophy and strength gain,” when compared with a 40% 1RM bench press over an eight-week duration.
Final Thoughts: What Muscles Does Bench Press Work?
The bench press is a compound exercise that recruits many different muscle groups to move the barbell, or dumbbells, through the full range of motion.
- The prime movers of the bench press include the pectoralis major, triceps brachii, pectoralis minor, and anterior deltoids.
- The secondary movers include the biceps brachii, trapezius, rhomboids, forearms, and latissimus dorsi.
- The tertiary movers or supporting muscles include the core muscles, glutes, and quadriceps.
As a compound exercise, the bench press provides incredible activation to most muscle groups of the upper body, and additional activation in the core and lower body muscle groups, as well. Because of this, it is invaluable for building strength, encouraging muscle growth, and enhancing general fitness.
Overall, the bench press works a ton of muscles and, therefore, makes an excellent addition to any comprehensive workout program.
What Muscles Does Bench Press Work?: FAQs
Do bench presses work biceps?
Bench presses recruit the biceps to some degree, but they are predominantly used for shoulder stabilization. For better bicep gains, we recommend exercises that target the biceps specifically, like bicep curls and chin-ups instead of a chest exercise like the bench press.
RELATED: Cable Biceps Workout
Can you build muscle with just bench press?
The bench press is a great tool for stimulating muscle growth in the upper body, but you’ll need more than that if you’re looking to cultivate an all-around muscular physique. You’ll get better results incorporating numerous complementary exercises when building muscle mass, and targeting different muscle groups with exercises like the back squat and deadlift, too.
For the best results, consider working with a qualified personal trainer.
Can bench press get you abs?
The bench press recruits core muscles to act as stabilizers and help you maintain proper form through the movement, but it is not a direct abdominal exercise. Exercises that specifically target the abdominals like planks, crunches, leg raises, and Russian twists will be more beneficial toward helping you get abs than the bench press.
Then again, what’s better than a workout program engineered to help you get abs? A diet that prioritizes proper nutrition. As the saying goes, “Abs are made in the kitchen, not the gym.”
RELATED: Best Ab Exercises
What are the disadvantages of bench presses?
There are many advantages to the bench press, but it’s not without drawbacks. For example, if the exercise is not performed correctly, the bench press puts significant strain on the shoulder joint, chest, and triceps, potentially leading to injuries like rotator cuff tears, pec tears, and shoulder impingement.
In addition, the lift places a person in a precarious position. If you’re trying to go heavy or are a beginner just learning how to bench press, you should use a spotter or a lift inside a squat rack with safety devices engaged.
References
- Stastny P, Gołaś A, Blazek D, et al. A systematic review of surface electromyography analyses of the bench press movement task. PLoS One. 2017;12(2):e0171632. Published 2017 Feb 7. doi:10.1371/journal.pone.0171632
- Król, Henryk; Gołaś, Artur. Effect of Barbell Weight on the Structure of the Flat Bench Press. Journal of Strength and Conditioning Research 31(5):p 1321-1337, May 2017. | DOI: 10.1519/JSC.0000000000001816
- Kumar VP, Satku K, Balasubramaniam P. The role of the long head of biceps brachii in the stabilization of the head of the humerus. Clin Orthop Relat Res. 1989;(244):172-175.
- Cudlip AC, Maciukiewicz JM, Pinto BL, Dickerson CR. Upper extremity muscle activity and joint loading changes between the standard and powerlifting bench press techniques. J Sports Sci. 2022;40(9):1055-1063. doi:10.1080/02640414.2022.2046937
- Norwood JT, Anderson GS, Gaetz MB, Twist PW. Electromyographic activity of the trunk stabilizers during stable and unstable bench press. J Strength Cond Res. 2007;21(2):343-347. doi:10.1519/R-17435.1
- West, Daniel J.; Cunningham, Daniel J.; Crewther, Blair T.; Cook, Christian J.; Kilduff, Liam P.. Influence of Ballistic Bench Press on Upper Body Power Output in Professional Rugby Players. Journal of Strength and Conditioning Research. 27(8):p 2282-2287, August 2013. | DOI: 10.1519/JSC.0b013e31827de6f1
- Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018;33(4):435-444.
- Kikuchi N, Nakazato K. Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. J Exerc Sci Fit. 2017;15(1):37-42. doi:10.1016/j.jesf.2017.06.003
- Redondo-Delgado P, Blanco-Giménez P, López-Ortiz S, García-Chico C, Vicente-Mampel J, Maroto-Izquierdo S. Effects of strength training on quality of life in pregnant women: A systematic review. Acta Obstet Gynecol Scand. 2025;104(7):1231-1243.
