Every Muscle Worked in the Bench Press (and How to Train Them)

Unlock the exercises that target the lateral head for stronger, fuller triceps.

August 21, 2025

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The bench press might be king for chest gains, but it’s also a full upper-body strength builder when done right.

Most lifters think “pecs” when they think bench press, but the movement recruits far more muscle. Your pectoralis major drives the bar upward, while your anterior delts help press through the sticking point. The triceps take over at lockout, making them critical for a strong finish. Even your lats assist in stabilizing the bar, and your forearms and grip keep everything locked in place.

If you want a bigger bench, you can’t just hammer chest day after day. Each of these muscles needs focused accessory work:

  • Chest: Dumbbell presses, weighted dips

  • Delts: Overhead presses, front raises

  • Triceps: Close-grip bench, skull crushers

  • Lats: Barbell rows, pull-ups

  • Grip/Forearms: Farmer’s carries, plate pinches

A well-rounded bench press is built by training the whole system, not just the show muscles. Target them all, and watch your numbers climb.

The lateral head gets most active when your elbows are fully extended and locked out against resistance. That means you should focus on movements that keep your arms close to your sides with an overhand or neutral grip.

Some of the best options include cable pushdowns with a straight bar, close-grip bench press, triceps kickbacks, and overhead rope extensions. These not only build muscle but also improve your ability to finish heavy presses.

Strong triceps make you a better powerlifter. Add these exercises to your accessory work and watch your numbers and your arms grow.

Need more? Check out the powerlifting app for specific programs.

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