Does bench press work triceps (Expert View)


Bench pressing is a great exercise to build overall strength and size in your chest, but does it work your triceps as well? The answer to this question is yes – bench pressing does work your triceps. The bench press is a great exercise for targeting all of the muscles in your upper body. In this blog post, we will discuss the anatomy of the triceps muscle and how to bench pressing can help you train it effectively.

Overview of Triceps Muscle

Does bench press work triceps
Human biceps, triceps brachioradialis and other muscle of arms posterior and anterior view. Muscular system poster. Hand bones anatomy concept. Medical vector illustration for clinic. X ray image

The triceps muscle is made up of three heads: the lateral head, the medial head, and the long head. The long head is the largest of the three heads and it makes up for about two-thirds of the triceps muscle mass. The other two heads (the lateral and medial heads) make up the remaining one-third.

All three heads of the triceps muscle attach to the humerus (upper arm bone) and they insert into the ulna (one of the bones in your forearm). The long head of the triceps also attaches to the scapula (shoulder blade).

The primary function of the triceps muscle is to extend the elbow joint. This means that when the triceps muscle contracts, it straightens out the arm. The triceps muscle also assists in shoulder extension and adduction (pulling the arm down from overhead). source

How does bench pressing work the triceps?

The answer has to do with something called “recruitment.” Recruitment is the process of using more and more muscle fibers as the weight gets heavier. When you lift a very lightweight, you are only recruiting a small number of muscle fibers. As you increase the weight, you begin to recruit more and more muscle fibers. This is why it’s important to use heavy weights when you are trying to build muscle.

The bench press is an excellent exercise for working the triceps muscle because it allows you to use heavy weights. When you keep your elbows tucked in close to your body, you can target the triceps muscle more effectively. Remember, the heavier the weight, the more muscle fibers you will recruit. This is how you can build bigger, stronger triceps muscles.

How to Perform a Bench Press

  • Set up in a power rack with the barbell at chest level
  • Grasp the barbell with your hands just outside shoulder width
  • Unrack the barbell and lower it to your sternum, tucking your elbows close to your sides
  • Drive the barbell back up to the starting position and repeat for reps

Benefits of Bench Press

  • Builds strength and size in the chest
  • Works the triceps muscle through a full range of motion
  • Allows you to overload the muscle with a heavyweight

Bench Press Disadvantages

  • If not performed correctly, can lead to shoulder injuries
  • Can be hard on the elbows and wrists
  • Requires a spotter for safety purposes

The bottom line is that the bench press is a great exercise for working the triceps muscle. It is important to focus on your form and technique when performing the exercise, as this will help you to avoid injury. When performed correctly, the bench press can help you to build strong, muscular triceps.

Final thought

For anyone wondering “Does bench press work triceps?”, the answer is a resounding yes! The bench press is a compound exercise that targets the triceps, deltoids, and pectoral muscles. While it is primarily known as a chest exercise, the triceps make up a significant portion of the muscles worked during a bench press.

To properly target the triceps, it is important to keep the elbows close to the body and use a full range of motion. For example, when lowering the weight to the chest, stop just short of touching the weight to the body. This will help to maximally activate the triceps. The bench press is an incredibly effective exercise for building muscle and strength in the upper body. So next time you’re in the gym, be sure to add it to your workout routine!

David Y Johnson

David Y. Johnson was born and raised in a small town in upstate New York. After graduating from college, he worked as a research pharmacist at a major pharmaceutical company. There, he developed a keen interest in medical research and pharmacy practice. He later moved to Philadelphia, where he worked as a clinical development scientist for a smaller pharmaceutical company. In this role, David was responsible for developing new drug formulations and conducting clinical trials. He has over 7 years of experience working in the pharmaceutical industry, making him an invaluable asset to any development team.

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