TRICEPS: PUSH EXERCISES – LONG HEAD
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EMG STUDIES
– 2021, 2021, 2020, 2019, 2017, 2013, 2005, 1995
PECTORALIS MAJOR: UPPER, MIDDLE & TRICEPS LONG HEAD
– Bench Press Narrow, Medium, Wide Grips
Effect of Grip Width on Strength and EMG in the Bench Press – 2021 – Saeterbakken
Procedure
(1) The RT group had to bench press at least 125% of their body mass
(2) The NT group had to bench press less than 80% of their body weight
(3) The NT group could not have conducted resistance training regularly in the last six months (i.e., twice or more per week)
Grip Width
The distance between the arm pits was measured and defined as:
(1) Narrow grip: distance between arm pits
(2) Medium grip width: half the distance between narrow and wide grip.
(3) Wide grip: 81 cm or 32 inches; the widest grip allowed in bench press competition
– the 6-RM in each of the three grip widths was achieved within a maximum of 3 attempts
Results for the RT – Resistance Trained Group
RT – Clavicular Pectoralis Major: medium 105 · narrow 103 · wide 99
RT – Sternocostal Pectoralis Major: narrow 125 · medium 118 · wide 113
RT – Triceps Long Head: narrow 77 · medium 76 · wide 68
RT – Anterior Deltoid: medium 115 · narrow 111 · wide 111
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PECTORALIS MAJOR UPPER, MIDDLE & TRICEPS
– Bench Press Full Range or Bench Press with 4 inch Board
Muscle activation during partial vs. full ROM in Paralympic Powerlifting .
– 2021 – Mendonça
Procedure
– 12 male athletes of elite national level in Paralympic Powerlifting
– 5 sets of 5RM @ 90%1RM Full ROM
– 5 sets of 5RM @ 130%1RM Partial ROM – 4″ or 10cm Board Press
Results
Pectoralis Major Clavicular: 90%1RM Full ROM=75% · 130%1RM Partial ROM=55% EMG
Pectoralis Major Sternal: 90%1RM Full ROM=78% · 130%1RM Partial ROM=58% EMG
Anterior Deltoid: 130%1RM Partial ROM=68% · 90%1RM Full ROM=53% EMG
Triceps Brachii – Long Head: 130%1RM Partial ROM 60% · 90%1RM Full ROM=50% EMG
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PECTORALIS MAJOR: UPPER, MIDDLE, LOWER & TRICEPS LONG HEAD
– Bench Press Decline, Flat, Incline with Narrow and Wide Grips
Effect of 12 Variations of Bench Press on 3 Heads of Pectoral Major – 2020 –
Bench Angles
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PECTORALIS MAJOR: UPPER, MIDDLE, LOWER & LONG HEAD
– Bench Press Decline, Flat, Incline vs. Machine with Wide Grip
Free-weight bench press variations vs. Chest Press Machine – Includes PDF – 2019 – Coratella
Procedure
– 10 competitive bodybuilders; 4 non-exhaustive reps @80%1RM
– Grip Width: 90º angle between upper and lower arm when bar on the chest
Results
Pectoralis Major – Clavicular Head: +45°Incline 95% · Flat 85% · 15°Decline 75% · Machine 60%
Pectoralis Major – Sternocostal Head: -15°Decline 90% · Flat 80% · Machine 75% · 45°Incline 60%
Triceps Brachii – Long Head: -15°Decline 95% · Flat 90% · 45°Incline 80% · Machine 65%
Anterior Deltoid: Machine 70% · 45°Incline° 65% · Flat 65% · 15°Decline 25%
+ Lateral Deltoid: low activation
– use of BP variations vs. Machine allows overall greater triceps brachii and lateral deltoid excitation, due to the greater instability
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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
Concentric Results
Pectoralis Major: 100%1RM=100% · 90%1RM=100% · 80%1RM=100% · 70%1RM=100%
Triceps Brachii – Long Head: 100%RM=100% · 90%1RM=100% · 80%1RM=80% · 70%1RM=65%
Anterior Deltoid: 100%1RM=105% · 90%1RM=95% · 80%1RM=85% · 70%1RM=80%
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PECTORALIS MAJOR MIDDLE REGION, TRICEPS LONG HEAD
– Standard Push-up vs. TRX Suspension Push-up
Electromyographic Comparison of Traditional and Suspension Push-Ups – 2013 – Snarr
Procedure
– 15 men and 6 women; All subjects were currently physically active with at least six months of resistance training experience
– 4 repetitions
Electrode Placement
– Pectoralis Major Sternal or Middle Head: halfway between the sternal notch and anterior axillary line, approx. 2 cm apart in-line with muscle fibers
– Anterior deltoid: two finger-breadths below the acromio-clavicular joint and angled towards the deltoid tuberosity.
– Triceps Brachii: on the long head of the tricep, approx 2 cm apart following the muscle fibers
Exercises
Standard Pushup – medium width: EMG measured when chest was 2″ from the floor
TRX Suspension Pushup – medium width: EMG measured when chest was level with the hands
Results
Pectoralis Major Middle Head: Suspension 69.54 ± 27.6 %MVC · Standard 63.62 ± 16.4 %MVC
Anterior Deltoid: Suspension 81.13 ± 17.77 %MVC · Standard 58.91 ± 20.3 %MVC
Triceps Brachii – Long Head: Suspension 105.83 ± 18.54 %MVC · Standard 74.32 ± 16.9 %MVC
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PECTORALIS MAJOR: UPPER, MIDDLE & TRICEPS LONG HEAD
– Bench Press Narrow, Medium, Wide Grips
Grip Width and Forearm Pronation/Supination during the Flat Bench Press – 2005 – Lehman
Procedures
· 5 second Isometric hold with barbell 1″ above the chest @12RM load of 5 different bench press variations
Grip Width
(1) Narrow: 100% biacromial or shoulder width
(2) Medium: 150% biacromial or shoulder width
(3) Wide: 200% biacromial or shoulder width
Note: I did not include supinated grip results; they place too much stress to the elbows and wrists; perhaps semi-supinated on the angled-handle bar
Results
Clavicular head of the Pectoralis Major: WPG 100 · MPG 100 · NPG 97
Sternocostal head of the Pectoralis Major: WPG 100 · MPG 80 · NPG 70
Long head of the Triceps Brachii: NPG 210 · MPG 160 · WPG 100
+ Biceps Brachii: WPG 100 · MPG 100 · NPG 85
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PECTORALIS MAJOR: UPPER, MIDDLE & TRICEPS LONG HEAD
– Bench Press Decline, Flat, Incline with Wide and Narrow Grip
Variations of the Bench Press on the EMG Activity of 5 Shoulder Muscles – 1995 – Barnett
Procedure
6 male weight trainers ≥ 2 years of training; 4 conditions of trunk inclination and 2 of hand spacing @80%1RM
Bench Angle
(1) decline minus 18%
(2) flat
(3) incline 40%
(4) vertical: military press seated on flat bench
Grip Width
(1) wide = 200% biacromial or shoulder width
(2) narrow = 100% biacromial or shoulder width
Results
Pectoralis major – Clavicular Head: incline 55 · flat 50 · decline 35
Pectoralis major – Sternocostal Head: wide flat 54 · narrow flat 50 · narrow decline 45 · wide decline 40 · wide incline 4 · narrow incline 30
Anterior Deltoid: wide/narrow vertical 90 · wide incline 85 · narrow incline 80 · narrow flat 70 · wide flat 50 · narrow decline 55 · wide decline 40
Triceps brachii – Long Head: narrow/wide flat 70 · narrow/wide decline 65 · narrow/wide vertical 40 · narrow/wide incline 40
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