Bench press The bench press is an exercise of the upper body . While on their back , the person performing the bench press lowers a weight to the level of the chest , then pushes it back up until the arm is straight . The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids , serratus anterior , coracobrachialis , scapulae fixers , trapezii , and the triceps . The barbell bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training , bodybuilding , and other types of fitness training to develop the chest . Form . A barbell Decline Bench decline bench press bench press starting position has the weight lifter lying on a bench , with the shoulder blades pinched together to create a stable , solid base for the press , also used in power lifting to reduce the range of motion . The lifter keeps his feet flat on the ground or at end of the bench , with the buttocks always in contact with the bench . Power lifters will arch their back to provide greater stability and to reduce their range of motion allowing them to move more weight . Different grip widths can be used to increase or decrease the range of motion and place more or less emphasis on particular muscles . The movement begins by lifting the bar off the uprights and lowering it until the bar is motionless on the chest before being pressed under control to the start position . After the desired number of repetitions , the weight lifter returns the bar to the uprights . Because the load on the bar above the chest can be heavy , a spotting partner increases the safety of the movement . Muscles . A generic bench press utilizes pectoralis major , anterior deltoid , " long head " of triceps brachii and coracobrachialis to flex the shoulder . It also uses predominately triceps brachii and anconeous to produce elbow extension . Wider hand spacing creates larger emphasis on shoulder flexion and narrower hand spacing utilises more elbow extension . Because of this a wider spacing is associated with working pectorals and narrower hand spacing is associated with working triceps . In addition to the major phasic ( dynamic ) muscles the bench press also uses tonic ( stabilising ) muscles : scapular stabilisers ( serratus anterior , middle and inferior trapezius ) , humeral head stabilisers ( rotator cuff muscles ) , and core ( transverse abdominis , obliques , multifidus , erector spinae , quadratus lumborum ) Variations . Bench press works primarily to build the chest . Variations work different subgroups of muscles , or work the same muscles in different ways : Stability . A lifter can do certain things to destabilize their lifting . Examples include lifting on a Swiss ball , using dumbbells instead of a barbell , or not using the legs to stabilize oneself on the bench . Narrowing the leg position or bringing the feet onto the bench are other examples of ways a lifter can destabilize the movement , and lessen the amount of weight they can press . Bar placement . A lifter can elect to lower the bar to nipple level as is the standard press or to the neck , also called a guillotine press to emphasize the upper chest . Typically , the ideal bar path begins with the ascent of the bar from just under the nipple , in order to ensure a straight and short distance . A shorter , straighter bar path yields a more forceful press . Chains and bands . A lifter can use chains and bands to increase their bench press ( much like other lifts ) . This is popular amongst those training for powerlifting , the use of which was popularized by Westside Barbell . The use of bands or chains modify the strength curve , making the press more difficult towards lockout . This is achieved through the stretching of the bands or the loading of the chain links from the floor onto the bar , increasing the resistance as the movement progresses towards completion . This allows for the development of a stronger lockout . Chains and bands are also used to develop explosive power in the bench press , which can help the lifter break through sticking points . Possible injuries . Incorrect form may lead to multiple types of injuries :