Bench Pressing: Does it Work Biceps or Triceps?

man bench pressing
When it comes to working out, there are a lot of misconceptions about what actually works which muscles. A lot of people think that bench pressing is great for working out your biceps, but does it really? And what about triceps - does bench pressing work them too? In this post, we'll take a closer look at the anatomy of the biceps and triceps muscles to see just how bench pressing affects them. Stay tuned!

What is bench pressing and what muscles does it work

When most people think of bench pressing, they think of working out the chest muscles. However, the bench press works several different muscle groups in the body, including the biceps and triceps. The biceps are located on the front of the upper arm and help to flex the elbow. The triceps are located on the back of the upper arm and help to extend the elbow.

This makes the bench press a compound exercise which means it works multiple muscle groups at the same time. In addition to the biceps and triceps, the bench press also works the shoulders, back, and chest.

When you perform a bench press, your biceps and triceps work together to move the weight. The biceps help to lift the weight off of the chest while the triceps work to stabilize the weight and keep it from moving too far backward.

The first bench press exercise was performed by a man named George Hackenschmidt in 1904. Hackenschmidt was a Russian professional wrestler and strongman who is considered to be one of the pioneers of modern-day bodybuilding.

The benefits of bench pressing

There are many benefits to bench pressing, both for men and women. It is a great exercise for building strength and muscle mass in the upper body. Additionally, it can help to improve your posture and reduce your risk of injuries in the future.

As we mentioned the bench press is a compound exercise which means it works multiple muscle groups at the same time. This makes it an efficient way to workout, as you can get more done in less time.

Another benefit of bench pressing is that it can be performed with a variety of different weights and equipment. This makes it a versatile exercise that can be tailored to your own fitness level and goals.

Compound exercises come with another benefit and that is that it creates an anabolic environment in the body. This means that it helps to promote muscle growth and can even increase your natural testosterone levels. This can provide your muscles to balance and function better.

How to do bench pressing correctly

Now that we know all of the benefits of bench pressing, let’s take a look at how to do it correctly. Proper form is essential when performing any type of exercise, but it is especially important when doing a compound exercise like the bench press.

To start, lie down on a flat bench with your feet firmly planted on the ground. You will also want to make sure that your back is flat against the bench and your butt is not lifted off of the seat.

Next, take a deep breath and grip the barbell with your hands shoulder-width apart. Slowly lift the barbell off of the rack and lower it down to your sternum. Be sure to keep your elbows tucked in at a 45-degree angle as you lower the weight.

Once the barbell is at your sternum, pause for a moment and then press the weight back up to the starting position. Be sure to exhale as you press the weight up and inhale as you lower it back down.

Variations of the bench press

One of the great things about the bench press is that there are many different variations that you can do to target different muscle groups. Let’s take a look at some of the most popular variations.

Close-grip bench press: This variation of the bench press is great for targeting the triceps muscles. To do this exercise, simply grip the barbell with your hands close together. This will force your triceps to work harder in order to stabilize the weight.

Wide-grip bench press: As the name suggests, this variation of the bench press is performed with a wide grip. This will target the muscles in your chest more than the triceps.

Incline bench press: This variation of the bench press is performed on an incline bench. This will target the muscles in your upper chest more than the lower chest.

Decline bench press: This variation of the bench press is performed on a decline bench. This will target the muscles in your lower chest more than the upper chest.

Does bench pressing work biceps or triceps more?

Now that we know all about the bench press and its variations, you might be wondering which muscle group it works more. Does bench pressing work biceps or triceps?

The answer is that it depends on the variation of the bench press that you are doing. If you are doing a close-grip bench press, then it will work your triceps more. If you are doing a wide-grip bench press, then it will work your chest more.

Variations like the incline bench press and decline bench press will also target different muscle groups. So, if you want to focus on working your biceps, then you should do an incline bench press. If you want to focus on working your triceps, then you should do a decline bench press.

The bottom line is that the bench press is a great exercise for both the biceps and triceps. It all comes down to which variation you are doing and how you are gripping the barbell. So, experiment with different variations and find the one that works best for you.

Alternative exercises for bench pressing

If you are looking for alternative exercises to bench pressing, then there are many options out there. Here are some of the most popular alternative exercises:

Push-ups: Push-ups are a great alternative to the bench press. They are a compound exercise that targets the chest, shoulders, and triceps.

Dumbbell bench press: This exercise is similar to the bench press, but it is performed with dumbbells instead of a barbell. This can be a great way to add variety to your workout routine.

Dips: Dips are another great alternative to the bench press. They target the same muscle groups as the bench press, but they can be a great way to mix things up.

Conclusion on does bench press work biceps or triceps more?

The bench press is a great exercise for both the biceps and triceps. It all comes down to which variation you are doing and how you are gripping the barbell. So, experiment with different variations and find the one that works best for you. If you are looking for alternative exercises to bench pressing, then there are many options out there. Just remember to focus on compound exercises that target multiple muscle groups. This is a great way to get the most out of your workout routine.

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I'm a physical fitness expert with over 5 years of experience in the fitness and gym industry. I have a certificate in fitness and workout routines, as well as a nutrition certificate from an accredited institution. I love helping people achieve their fitness goals, whether it be through providing workout routines, nutritional advice, or simply motivating them to keep going. Let me help you reach your fitness goals!