UB-PRESS-X-BENCH-PRESS-MUSCLES-INVOLVED-FID


BENCH PRESS – BENCH ANGLE – MUSCLES INVOLVED


CLICK ON IMAGE TO ENLARGE


1


FLAT-INCLINE-DECLINE


1


2


Effect of 5 Bench Inclinations on Pectoralis Major, Anterior Deltoid, and Triceps Brachii during Bench Press – 2020 – David Rodríguez-Ridao
– 30 trained adults; 5 bench angles 0°, 15°, 30°, 45°, 60°; Grip Width = 150% of Biacromial Width; 60% 1RM
pectoralis major – upper portion: 30 > 15 > 0 > 45 > 60
pectoralis major – middle portion: 0 > 15 > 30 > 45 > 60
pectoralis major – lower portion: 0 > 15 > 30 > 45 > 60
anterior deltoid: 45 > 60 = 30 > 15 > 0
triceps brachii – medial head: equal

1


Free-weight bench press variations and chest press machine in competitive bodybuilders – 2019 – Coratella
– 10 competitive bodybuilders; 4 non-exhaustive reps @80%1RM; (1) horizontal (2) inclined 45° (3) declined -15° (4) chest press machine
pectoralis major – clavicular: Incline > flat >> decline >>> machine
pectoralis major – sternocostal head: decline > flat > machine >> incline
triceps brachii – long head: decline = flat > incline >>> machine
anterior deltoid: machine > incline = flat >>> decline
lateral deltoid: low activation
– use of BP variations vs. Machine allows overall greater triceps brachii and lateral deltoid excitation, due to the greater instability


Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles – 1995 – Barnett
– 6 male weight trainers; 4 conditions of trunk inclination and 2 of hand spacing @80%1RM
– bench angle: (1) decline minus18% (2) flat (3) incline 40% (4) vertical: military press seated on flat bench
– hand spacing: (1) wide = 200% biacromial width (2) narrow = 100& biacromial width
pectoralis major – clavicular: incline > flat >> decline + more active with close grip
pectoralis major – sternocostal: wide grip flat > narrow grip flat > narrow grip decline > wide grip decline > wide grip incline > narrow grip incline
anterior deltoid: wide vertical = narrow vertical > wide incline > narrow incline > narrow flat > wide flat > narrow decline > wide decline
triceps brachii – long head: horizontal > decline >>> vertical > incline + more active with close grip
latissimus dorsi: exhibited low activity in all conditions
1


Influence of bench angle on upper extremity muscular activation during bench press exercise – 2015 – Lauver
– free-weight barbell bench press performed at -15°, 0°, 30°, 45° bench angles
– 14 healthy resistance trained males; 1×6 reps @65%1RM
pectoralis major – clavicular: 0-50% concentric contraction duration at 30° and 45° angle
pectoralis major – sternocostal: 0-50% concentric contraction duration > 51-100% concentric contraction duration at -15°, 0° angle
anterior deltoid: 0-75% concentric contraction duration at 30° and 45° angle

1


Comments are closed.