Barbell Bench Press

The Barbell Bench Press primarily works the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) and stabilizer support from the Biceps Brachii (Short Head), Pectoralis Minor, Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a barbell compound exercise at intermediate difficulty.

Flat barbell bench press performed lying supine with feet planted on floor.

Muscles Worked

Primary Muscles

• Primary Muscle Anterior Deltoid (shoulders)
• Primary Muscle Pectoralis Major (Sternal) (chest)
• Primary Muscle Triceps (Long Head) (triceps)

Secondary Muscles

• Secondary Muscle Anterior Deltoid (shoulders)
• Secondary Muscle Brachialis (biceps)
• Secondary Muscle Pectoralis Major (Clavicular) (chest)
• Secondary Muscle Triceps (Lateral Head) (triceps)
• Secondary Muscle Triceps (Long Head) (triceps)
• Secondary Muscle Triceps (Medial Head) (triceps)

Stabilizer Muscles

• Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
• Stabilizer Muscle Pectoralis Minor (chest)
• Stabilizer Muscle Rectus Abdominis (core)
• Stabilizer Muscle Serratus Anterior (chest)
• Stabilizer Muscle Transverse Abdominis (core)

Instructions

Alternative Exercises

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