UB-TRICEPS-X-PUSH-EXERCISES-LATERAL-MEDIAL-HEADS


TRICEPS: PUSH EXERCISES – LATERAL & MEDIAL HEAD


Click on Image to Enlarge


EMG STUDIES


PECTORALIS MAJOR, ANTERIOR DELTOIDS, TRICEPS LATERAL & MEDIAL HEADS
– Bench Press Narrow, Medium, Wider Grips

Wide, Medium, and Narrow Grip Width Effects on the Sticking Region during 1RM Bench – 2020 – Larsen, Gomo, van den Tillaar
· Strength Log Summary .
Procedure
14 bench press-trained recreational males ≥ 3 years of training performed 1-RM
– 1x bi-acromial distance = shoulder width
Results
1. wider grip – 1.7x bi-acromial distance: 80% pectoralis/delts . 20% triceps
2. medium grip – 1.4x bi-acromial distance: 75% pectoralis/delts . 25% triceps
3. close grip – 1x bi-acromial distance: 65% pectoralis/delts . 35% triceps

1


Mean RMS (SD) EMG activity of 8 upper limb muscles in the pre-sticking, sticking and post-sticking region of the wide, medium, and narrow grip bench press

Muscle (μV) Condition Region Pre-sticking Region Sticking Region Post-sticking Sign between regions Sign between conditions
Pectoralis major upper Wide grip 733 ± 483 728 ± 514 752 ± 479
Medium grip 786 ± 598 718 ± 529 614 ± 333
Narrow grip 751 ± 596 700 ± 583 706 ± 479
Pectoralis major lower Wide grip 514 ± 484 623 ± 785 679 ± 730
Medium grip 602 ± 523 598 ± 532 575 ± 454
Narrow grip 581 ± 492 639 ± 648 562 ± 487
Triceps medialis Wide grip 571 ± 247 871 ± 301 978 ± 417 Pre-sticking with all others With medium and narrow
Medium grip 689 ± 365 1006 ± 306 1137 ± 507 Pre-with post-sticking
Narrow grip 812 ± 281 847 ± 305 1040 ± 420
Triceps lateralis Wide grip 472 ± 436 602 ± 477 702 ± 459 Pre- with post-sticking
Medium grip 494 ± 337 593 ± 283 716 ± 450
Narrow grip 518 ± 337 611 ± 443 657 ± 562
Deltoideus anterior Wide grip 893 ± 573 921 ± 615 1089 ± 801
Medium grip 808 ± 485 925 ± 615 1004 ± 694
Narrow grip 772 ± 484 874 ± 585 950 ± 721
Deltoideus medius Wide grip 275 ± 388 297 ± 420 377 ± 547
Medium grip 238 ± 308 278 ± 298 274 ± 332
Narrow grip 256 ± 252 378 ± 397 356 ± 341
Deltoideus posterior Wide grip 161 ± 121 218 ± 123 286 ± 189 Pre-with sticking
Medium grip 161 ± 72 213 ± 123 263 ± 129 Pre-with post-sticking
Narrow grip 126 ± 47 186 ± 101 234 ± 73 Pre-sticking with all others
Biceps brachii Wide grip 609 ± 560 218 ± 258 194 ± 241
Medium grip 415 ± 379 117 ± 116 127 ± 74
Narrow grip 341 ± 315 163 ± 118 120 ± 64

.

Comments are closed.