When it comes to building a strong and toned upper body, nothing beats the bench press. It's a classic exercise that has stood the test of time and is still widely used in gyms all over the world. However, as with any exercise, there's more to the bench press than meets the eye. In order to build maximum strength and avoid injury, it's important to understand the stabilizer muscles bench press targets. In this article, we'll explore the five stabilizer muscles you need to know for a strong bench press. 1. Serratus Anterior The serratus anterior is a muscle located on the sides of your chest, just below the armpit. It's responsible for scapular protraction, which means it helps move your shoulder blades forward and down. Most people don't realize the importance of the serratus anterior in the bench press. Without proper activation of this muscle, you'll have trouble stabilizing the weight and maintaining proper form throughout the lift. To activate your serratus anterior, try doing some scapular push-ups or use a foam roller to massage the area before your workout. 2. Rotator Cuff Muscles The rotator cuff muscles are a group of four muscles that surround the shoulder joint. They're responsible for stabilizing the shoulder and keeping the arm bone centered in the shoulder blade. When bench pressing, the rotator cuff muscles work to keep the shoulder joint stable and prevent it from dislocating or getting injured. To strengthen your rotator cuff muscles, incorporate exercises like internal and external rotations or prone Ys into your routine. 3. Triceps Brachii While most people focus on the chest and shoulders when bench pressing, the triceps brachii are also heavily involved in the movement. They're responsible for extending the arm at the elbow joint, which is essential for completing the bench press. Without strong triceps, you'll struggle to push the weight up and may even experience pain in your elbows. To build stronger triceps, include exercises like skull crushers, tricep pushdowns, and close-grip bench press in your workouts. 4. Rhomboids The rhomboids are a muscle located in the upper back, between the shoulder blades. They're responsible for retracting the shoulder blades, which is essential for maintaining proper posture during the bench press. Without proper activation of the rhomboids, you'll have trouble keeping your shoulders down and back, which can lead to injury. To activate your rhomboids, try doing some band pull-aparts or scapular retractions before your workout. 5. Pectoralis Minor The pectoralis minor is a small muscle that lies under the larger pectoralis major. It's responsible for stabilizing the scapula and assisting with shoulder and arm movements. During the bench press, the pectoralis minor helps keep the shoulder blade stable and prevent it from rotating inward. To strengthen your pectoralis minor, try doing some scapular dips or incline chest flyes. In conclusion, the stabilizer muscles bench press targets are essential for building a strong and injury-free upper body. By incorporating exercises that target these muscles into your routine, you'll see improvements in your bench press and overall upper body strength. Don't neglect these important muscles and remember to always prioritize proper form and technique during your workouts.