BENCH PRESS: LOAD – MUSCLE % INVOLVEMENT
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EMG STUDIES
PECTORALIS MAJOR, TRICEPS
– Flat Bench Press
Effect of Barbell Weight on the Flat Bench Press – 2017 – Krol
Procedure
– 20 recreational weight trainers with at least 1 year of lifting experience
– performed consecutive sets of a single repetition increasing load about 70, 80, 90, 100% 1RM
– All participants used a grip that was 81-cm wide between the forefingers, in accordance with the International Powerlifting Federation’s special requirements
Concentric Results
Pectoralis Major – Sternocostal Head: 100%1RM=99% · 90%1RM=101% · 80%1RM=98% · 70%1RM=98%
+ Triceps Brachii – Long Head: 100%RM=120% · 90%1RM=99% · 80%1RM=89% · 70%1RM=65%
+ Anterior Deltoid: 100%1RM=106% · 90%1RM=95% · 80%1RM=85% · 70%1RM=80%
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PECTORALIS MAJOR, TRICEPS LONG HEAD & LATERAL HEAD
– Straight Bar vs. Cambered Bar
Bench Press Cambered vs. Standard Bar – 2020 – Krzysztofik
Procedure
– 12 resistance-trained males; selected loads 90%, 70%, 50% 1RM
Results for the Straight Bar
Pectoralis major: 90%1RM=100 · 70%1RM=80 · 50%1RM=80
+ Anterior deltoid: 90%1RM=110 · 70%1RM=100 · 50%1RM=80
+ Lateral head of the triceps brachii: 90%1RM=70 · 70%1RM=50 · 50%1RM=40
+ Long head of the triceps brachii: 90%1RM=90 · 70%1RM=60 · 50%1RM=40
Results for the Cambered Bar
Pectoralis major: 90%1RM=75 · 70%1RM=70 · 50%1RM=65
+ Anterior deltoid: 90%1RM=120 · 70%1RM=110 · 50%1RM=95
+ Lateral head of the triceps brachii: 90%1RM=65 · 70%1RM=45 · 50%1RM=40
+ Long head of the triceps brachii: 90%1RM=60 . 70%1RM=50 · 50%1RM=30