This article seeks to determine optimum body/hand position and the best exercises for development of the pectoralis major. Gaps in the field of literature are also addressed. Body/hand position, execution, width of grip, trunk inclination, dumbbells and barbells are all variables that affect the prime movers (pectoralis major, anterior deltoid and triceps brachii) of the bench press. Electromyography is a technique used for recording changes in electrical potential of muscle fibres that are associated with their contractions Payton, C. J., Bartlett, R. M. (Eds.) (2008). Electromyographic (EMG) studies are well known for determining muscle activity. Due to the overwhelming contradictory information and various variations of the bench press, EMG studies have been undertaken. The research has shown that the horizontal barbell bench press done with a grip between 165% to 190% biacromial width produces maximum EMG activity in the pectoralis major. The clavicular (upper) head produces maximum activity in the close grip incline barbell bench press. Dumbbells and barbells can be used interchangeably to overcome training plateaus.
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