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  1. #1
    Registered User Gray09458's Avatar
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    What muscles does flat bench press work?

    I want to know the muscles that it works the most and the muscles that are also likely to grow other than the main muscles. Thanks.
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  2. #2
    T.U.L.I.P. Tb0282's Avatar
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    Pectorals major is the primary muscle used
    Secondary muscles include triceps, anterior delts (Front delts), traps
    Tertiary muscles used are latts and quads I believe
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  3. #3
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    Originally Posted by Tb0282 View Post
    Pectorals major is the primary muscle used
    Secondary muscles include triceps, anterior delts (Front delts), traps
    Tertiary muscles used are latts and quads I believe
    I can confirm I was lats






    Srs

    SOMETIMES, my lats are sore day after bench
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  4. #4
    Registered User dabucche's Avatar
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    triceps and anterior delts are first, then pecs, and lats and quads are used but not trained. triceps are the majority of it to be honest.
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    Originally Posted by dabucche View Post
    triceps and anterior delts are first, then pecs, and lats and quads are used but not trained. triceps are the majority of it to be honest.
    Close grip? lol Pecs should be the main muscle used... O.o
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    T.U.L.I.P. Tb0282's Avatar
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    Originally Posted by dabucche View Post
    triceps and anterior delts are first, then pecs, and lats and quads are used but not trained. triceps are the majority of it to be honest.
    Depends on grip width. Wider grip pits more tension on chest and closer grip puts more stress on triceps. At least from my experience
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  7. #7
    Registered User Gray09458's Avatar
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    What about these muscles?
    v
    v
    v
    v
    Attached Images
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  8. #8
    Registered User Getriporshiton's Avatar
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    Originally Posted by Tb0282 View Post
    Depends on grip width. Wider grip pits more tension on chest and closer grip puts more stress on triceps. At least from my experience
    This, Close grip= tricep. Best tricep workout SRS
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  9. #9
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    Originally Posted by HateKraZe View Post
    Close grip? lol Pecs should be the main muscle used... O.o
    They most definitely are not
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  10. #10
    Registered User Gregthegiant's Avatar
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    triceps, chest and back
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  11. #11
    Registered User dabucche's Avatar
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    ok, Ill break it down for you guys.

    Pecs prevent the weight from going outward, not down. Thats why DB benching is better for pecs, because the weight can actually go outward. When it comes to barbells, the weight can go up and down, and thats where most of the force is. So the triceps do a "pushing" movement. The shoulders do a "pushing" movement. But the pecs are mainly used for a "fly" movement.

    EDIT: yes, it mostly matters on grip, but benching is a pushing movement, so the most efficient grip is when you use the pushing muscles.
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  12. #12
    Registered User pznabyss's Avatar
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    Originally Posted by Gray09458 View Post
    What about these muscles?
    v
    v
    v
    v
    That muscle is under your bicep. Do preacher curls to train it efficiently.
    Bench: 135
    Squat: 190
    Deadlift: 210
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    legz
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