Which muscles are the synergist muscle during the bench press?
Muscles that assist another muscle to complete a movement are known as synergist muscles.
- Short Head Biceps Brachii. The short head biceps brachii is located along the inner portion of the bicep muscle.
- Anterior Deltoids.
- Triceps Brachii.
- Clavicular Pectoralis Major.
It is the staple exercise for building muscle mass and strength in the chest. The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major with the anterior (front) deltoids, traps & back as secondary muscles used in the flat barbell bench press.
- The bench press is a core fundamental exercise for developing upper body strength. You're not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back).
- The bench press is an upper body strength training exercise that consists of pressing a weight upwards from a supine position. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used.
- Training for Strength. While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps.
The pectorals are the prime mover in the lower portion of the bench. As you increase the incline of the bench, however, the sternal portion of the pecs are taken out of the movement and the clavicular portion of the pecs and anterior deltoids take over.
- The pectorals are the prime mover in the lower portion of the bench. As you increase the incline of the bench, however, the sternal portion of the pecs are taken out of the movement and the clavicular portion of the pecs and anterior deltoids take over.
- Because the angle of your arms is lower relative to your torso than in a standard bench press, the decline bench press primarily targets the lower part of your chest, or pectoral, muscles. The exercise also works your triceps and anterior deltoid muscles.
- At the start of the curl, when the arm is fairly straight (180° angle at the elbow), the brachialis (deep muscle underneath the biceps) and brachioradialis (large forearm muscle on thumb side of arm) do most of the work lifting the weight up until the halfway point of the exercise, when the elbow angle is about 90°.
The synergists in the bench press are the deltoids or shoulder muscles; the triceps, which extend your elbows; the serratus anterior, which fixes your shoulder blades to your ribs; and the clavicular or upper part of the pecs.
- The transverse plane is horizontal, as it divides the body into an upper and lower part. The transverse plane involves rotational movement, like the Russian twist, bench press, push-up and rowing exercises.
- Target Muscle Group. Upper chest (clavicular portion of the pectoralis major). Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms). Everyone wants a huge chest, plain and simple.
- The bench press has two phases: eccentric and concentric. The first phase, as you lower weight toward your chest, is called the eccentric, or muscle-lengthening motion. The second phase, as you raise the weight back up, is called the concentric, or muscle-shortening phase.
Updated: 2nd October 2019