One of the core exercises of power lifting and strength training in general, the bench press develops the pectoralis major and minor (large muscle group making up your chest) and triceps primarily, but also helps develop the anterior deltoid (front shoulder muscle), and the serratus anterior, a muscle on either side of the body that flares out slightly from the bottom of the armpit to the middle area of the ribcage. The serratus anterior is also known as the "boxer's muscle", because this muscle is utilized by pushing the scapula forward and around the rib cage when executing a punch. The forearms will also be developed to a lesser degree because they act as a stabilizer when performing the bench press. Adjusting the position of one's body, such as sitting up at a roughly 45 degree angle (incline bench press), or lowering the bench and lying back with the head below the horizontal position of the hips (decline bench press) help isolate the upper and lower portions of the pectoral muscles, respectively. The width between one's hands when gripping the bar is also significant; a wide grip concentrates force in the pectorals, while a close grip concentrates force in the triceps.
The bench press is an excellent upper body exercise and crucial to developing power and definition in the chest, shoulders and arms. Large chest and shoulder muscles also help define the so-called "V-shaped" torso in a man, which women across nearly all cultures cite as a physically/sexually attractive trait. And remember: safety first! Always make sure to have a spot and I highly recommend against benching alone, lest you want to asphyxiate yourself or knock out your front teeth! If you don't have access to a bench press or are by yourself, push-ups will suffice, for the most part. Just make sure to do them often and to push yourself to do more.
Standard bench press is not necessarily bad for baseball players, however, it is not the smartest exercise. Baseball requires long, lean muscles whereas the standard bench press builds small, tight muscles. The best form of bench press for baseball players is dumbell bench press because it requires the utilization of the stabilizer muscles in both arms and, therefore, strengthens the forearms, biceps, and triceps while maintaining long, lean muscles.
Synergists muscles in a bench press are triceps and anterior deltoids. When performing a bench press if an athlete wants to make sure that most of the load will be distributed on his/hers pectoralis major (chest muscles) make sure to contract those muscles before the actual push...otherwise synergists will do big part of the work.
In order to increase bench press you must not do it more than every 2-3 days because your muscles need time to rest you can add weight to your bench press every 2 weeks with 5-10 pounds I usually bench press every 4 days and the that after my bench I like to work my triceps because triceps have a big impact on bench press also have you tried other workouts on your bench day like dumbbell press, dumbbells fly or incline and decline bench press you could also gain more muscle which could help you with the weight eat high protein foods such as chicken and lean steak also get lots of rest
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