Muscles Used During the Concentric Phase of a Bench Press

The lateral bench press consists of two distinct phases – the eccentric and the concentric. The eccentric phase is the first portion of the exercise, when you control the weight of the barbell and plates downward toward your chest. The concentric phase is the second part of the press, when you lift the weight back to starting position. The concentric phase consists of the shortening of the target muscles for a particular exercise. The concentric phase of the bench press engages multiple muscle groups in the upper body.

  1. Pectorals

    • The pectorals are the primary muscles engaged for both phases of the bench press, but they more engaged during the concentric phase. Most of the burst is required to press the barbell springs from the pectorals, especially the middle and outer portions of the muscle. Lifting heavy weight for up to eight repetitions in sets of four or five will develop mass, while using lighter weights for a higher number of repetitions will develop muscular endurance.

    Triceps

    • The triceps are primarily engaged during the concentric phase, especially the long and medial heads of the muscle. The engagement of the triceps depends primarily on the grip you use on the barbell while pressing. The narrower the grip, the more the triceps become involved. Also, tucking the elbows close to the torso during the concentric phase will shift much of the stress from the lift on the triceps rather than the pectorals and deltoids.

    Deltoids

    • One of the major movements during the concentric phase of the bench press is the abduction of the shoulder. Using a standard grip on the barbell, where your hands are slightly wider than your shoulders, the deltoids engage to facilitate rotation in the shoulders and to provide support for the weight as you press it upward. If your grip is too wide, the deltoids take the brunt of the weight and you risk injury. Avoid placing your hands near the ends of the bar.

    Stabilizers

    • The concentric phase also engages your core as you flex your abs to support the lift. Your core muslces help balance the weight as you exhale while pressing upward. Fundamentally, the upper portion of the rectus abdominis, the obliques, the lower portion of the latissimus dorsi and the trapezius muscles all engage to stabilize the weight. This allows you to press smoothly in a controlled manner from your chest to top position with your arms locked straight above you.