STENDEC 7,108 Posted October 26, 2020 Share Posted October 26, 2020 Int J Environ Res Public Health. 2020 Oct 8;17(19):E7339. doi: 10.3390/ijerph17197339. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise David Rodríguez-Ridao 1, José A Antequera-Vique 1, Isabel Martín-Fuentes 1, José M Muyor 1 2 Abstract The bench press exercise is one of the most used for training and for evaluating upper-body strength. The aim of the current study was to evaluate the electromyographic (EMG) activity levels of the pectoralis major (PM) in its three portions (upper portion, PMUP, middle portion, PMMP, and lower portion, PMLP), the anterior deltoid (AD), and the triceps brachii (TB) medial head during the bench press exercise at five bench angles (0°, 15°, 30°, 45°, and 60°). Thirty trained adults participated in the study. The EMG activity of the muscles was recorded at the aforementioned inclinations at 60% of one-repetition maximum (1RM). The results showed that the maximal EMG activity for PMUP occurred at a bench inclination of 30°. PMMP and PMLP showed higher EMG activity at a 0° bench inclination. AD had the highest EMG activity at 60°. TB showed similar EMG activities at all bench inclinations. In conclusion, the horizontal bench press produces similar electromyographic activities for the pectoralis major and the anterior deltoid. An inclination of 30° produces greater activation of the upper portion of the pectoralis major. Inclinations greater than 45° produce significantly higher activation of the anterior deltoid and decrease the muscular performance of the pectoralis major. PMID: 33049982 DOI: 10.3390/ijerph17197339 FFT Looks like 30 degree incline is the magic number if you want to grow those elusive upper pecs. Growth Factor, dr. frankenstein, Something Anonymous and 1 other 4 Link to post Share on other sites
Tomahawk007 686 Posted November 5, 2020 Share Posted November 5, 2020 Have you seen any studies discussing the reverse bench for upper chest muscle activation? Link to post Share on other sites
STENDEC 7,108 Posted November 5, 2020 Author Share Posted November 5, 2020 45 minutes ago, Tomahawk007 said: Have you seen any studies discussing the reverse bench for upper chest muscle activation? This study is often cited online. https://pubmed.ncbi.nlm.nih.gov/16095407/ I've never actually seen the FT but if you believe the secondary sources, these guys found that RGB increased "upper pec" activation by 30% over standard grip. Tomahawk007 and dr. frankenstein 1 1 Link to post Share on other sites
KCASANJO594 7,340 Posted November 5, 2020 Share Posted November 5, 2020 5 hours ago, STENDEC said: I've never actually seen the FT https://sci-hub.se/10.1519/00124278-200508000-00017 Tomahawk007 and STENDEC 2 Link to post Share on other sites
Tomahawk007 686 Posted November 10, 2020 Share Posted November 10, 2020 On 11/5/2020 at 10:51 AM, STENDEC said: This study is often cited online. https://pubmed.ncbi.nlm.nih.gov/16095407/ I've never actually seen the FT but if you believe the secondary sources, these guys found that RGB increased "upper pec" activation by 30% over standard grip. That is the number I have heard tossed around. Link to post Share on other sites
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