Muscle map Bench Press
Muscles worked in bench press
The bench press is a horizontal push led by the chest, with the front delts and triceps finishing the lockout. The lats and upper back keep you tight on the bench.
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Bench Press: primary and secondary muscles
Primary muscles
- Chest: pectoralis major and minor, which press and bring the arms together
Secondary muscles
- Shoulders: deltoids, which raise and rotate the arm
- Triceps: back of the upper arm, which straightens the elbow
- Lats: latissimus dorsi, which pull the arms down and back
- Forearms: grip and wrist muscles
Form cues & reel idea
Form cues
- Shoulder blades pinned back and down
- Bar touches lower chest
- Press up and slightly back
Film it for Reels
Shoot from the foot of the bench at chest height. A front-view map with the chest highlighted makes a strong cover frame.
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Bench Press: FAQ
What muscles does the bench press work?
Bench Press mainly works the chest. The shoulders, triceps, lats and forearms assist and stabilise.
How do I show the muscles worked in my bench press video?
In ZapZoop, add a Muscle Map sticker, tap the chest in one colour and the helpers in another, then place it on your clip. Shoot from the foot of the bench at chest height. A front-view map with the chest highlighted makes a strong cover frame.
Map your bench press on video
Highlight the muscles you trained and post it in up to 4K.