Adherence

Verbal instructions directing attention to the triceps (internal focus) significantly increase triceps brachii activation during the bench press, whereas instructions targeting the pectorals do not significantly increase pectoralis major activation.

When performing the bench press, if your goal is to emphasize your triceps, explicitly tell yourself to 'push with your triceps' or 'push your elbows away from each other.' This will increase triceps activation. However, do not expect this instruction to significantly increase chest activation; the chest will work regardless of the instruction. You cannot 'turn off' the chest by focusing on the triceps, nor 'turn on' the chest by focusing on it.