<P> A conventional bench press uses pectoralis major muscle, anterior deltoid, coracobrachialis to horizontally adduct the shoulder . It also uses predominantly triceps brachii and anconeous to extend the elbows . Wider hand spacing places a greater emphasis on shoulder flexion and narrower hand spacing utilizes more elbow extension . Because of this, wider hand spacing is associated with training the pectorals and narrower hand spacing is associated with training the triceps . </P> <P> In addition to the major phasic (dynamic) muscles the bench press also uses tonic (stabilizing) muscles: scapular stabilizers (serratus anterior, middle and inferior trapezius), humeral head stabilizers (rotator cuff muscles), and core (transverse abdominis, obliques, multifidus, erector spinae, quadratus lumborum) </P> <P> Variations of the bench press involve different groups of muscles, or involve the same muscles in different ways: </P> <Ul> <Li> The flat bench press involves both portions of the pectoralis major muscle but focuses on the lower (sternal) head as well as the anterior deltoid muscle . The term' bench press' on its own is assumed to refer to a flat bench press . </Li> <Li> An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis at the upper (clavicular) head of the pectoralis major . This variation is called the incline bench press . </Li> <Li> A decline bench press elevates the pelvis and lowers the head, and emphasizes the lower portion of the pectoralis major . </Li> </Ul>

What muscles do you work out when you bench press