BEFORE YOU BENCH PRESS, Understand the Anatomy Behind it! (Incline, Decline, Close Grip, Wide, Form)
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Key Timestamps:
0:00 Intro
0:30 Overview
1:25 Why Understanding Bench Press Anatomy is Essential for All Weightlifters (3 Reasons)
3:33 Proper Bench Press Form (3 Keys)
7:51 Standard Bench Press Anatomy
16:30 How an Incline Position Changes Bench Press Anatomy
19:54 How a Decline Position Changes Bench Press Anatomy
22:13 How Wide-Grip & Close-Grip Variations Change Bench Press Anatomy
26:28 Intro to Hypertrophy Series Total Chest Program (Plus Free Trial!)
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(Video Summary)
In order for you to get the most out of the bench press and be able to effectively use it to build both size and strength and to avoid injuring yourself in the process, it’s essential that you have a comprehensive understanding of the anatomy behind the bench press, not only what muscles are being worked but exactly how and why they’re being worked.
If you have a deep understanding of the underlying anatomy, then you can decide what tweaks and modifications you want to make in order to shift the load and angles of resistance to pinpoint specific areas to work on. Finally if you understand the anatomy of the bench press, then if your goal is to be able to bench more weight, you’ll know exactly what muscles you need to strengthen and how to target them. Contrary to what many people believe, you don’t just get better at benching only by benching, you’ll be able to get stronger a lot faster if in addition to benching, you isolate and strengthen each of the muscles involved separately. Proper bench press form.
Now let’s see what happens to those muscles when you start changing up your form and positioning. Let’s first look at the incline bench press and decline bench press variations:
When you go from a standard to an incline press, you’ll work the upper chest, anterior deltoid, coracobrachialis, biceps and serratus anterior more, the triceps and anconeus the same, and the middle chest, lower chest, and pec minor less.
The major changes with the decline press are you’ll work the lower chest and pec minor more, the serratus anterior, triceps and anconeus the same again as long as you’re going down to the same degree of flexion, and then the middle chest, upper chest, anterior deltoid, coracobrachialis, biceps,
A close / narrow grip bench press variation will place more load on the flexors of the shoulder, while a wide grip will place more load on the horizontal adductors of the shoulder, and since we now know exactly what muscles are responsible for those movements, we can be more specific by looking at the differences between the two, and say that a wide grip will work the lower chest more than a close grip, and a close grip will work the biceps more than a wide grip will. A close grip will also work the anterior deltoid more than a wide grip will.
Using a close grip will place more load on the triceps and less on the chest, while a wide grip will place more load on the chest and less on the triceps, due to changes in the relative degrees of flexion that are required in the elbow and shoulder joints.
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