Bench Press
Exercise targeting pectoralis major, anterior deltoid, triceps.
Exercise targeting pectoralis major, anterior deltoid, triceps.
Overview
Targeted muscles: pectoralis major, anterior deltoid, triceps.
Equipment: Banc plat, barre olympique.
Execution
- Lying on the bench, feet flat on the floor, glutes and shoulder blades pressed
- Overhand grip slightly wider than shoulder width
- Unrack the bar, lower with control jusqu'Ă effleurer le sternum
- Push vertically while exhaling, without locking the elbows en haut
Targeted muscles
- pectoralis major
- anterior deltoid
- triceps
Sets and reps
4Ă—8-12 (hypertrophie) / 5Ă—5 (force)
Breathing
Inspirer à la descente, expirer à la poussée
Common errors
- Rebond sur la poitrine
- dos cambré excessif
- coudes trop écartés (90°)
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. If in doubt, always consult your physician or a qualified healthcare professional. The techniques described do not replace conventional medical treatment.
Diagrams and illustrations
Targeted muscles — Bench Press
pectoralis major, anterior deltoid, triceps