Bodyweight
A bodyweight press where the abdominals hold a plank. Because the shoulder blades move freely, the serratus anterior works more than in a bench press.
| Muscle | Role | Action |
|---|---|---|
| Pectoralis major | Primary | Flexes, adducts and medially rotates the arm |
| Anterior deltoid | Secondary | Flexes and medially rotates the arm at the shoulder |
| Triceps brachii | Secondary | Extends the elbow; the long head also extends the arm |
| Serratus anterior | Secondary | Protracts the scapula and rotates it upward |
| Rectus abdominis | Secondary | Flexes the trunk and braces the abdomen |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.