https://doi.org/10.1519/JSC.0b013e3181ddfae7, Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2016). Five sets of 6-RM presses were performed in randomized order. . Between three and six sets with 5 minutes rest between each attempt were used to find the individualized loads, with 6-RM chosen as the typical training load recommended to gain strength in the training period in which the study was conducted (Ratemess et al., 2009). Understanding the effect of manipulating variables has the potential to improve program design and increase the specificity of hypertrophy training protocols (Bird et al., 2005; Kraemer and Ratamess, 2004; Stastny et al., 2017). All these factors taken together may have contributed to the BB and TB results. Careers, Resistance, training, strength, performance. In the middle image, the upper arms are at about a 20-degree angle, which is hard on the elbows and shoulders and reduces how much weight you can press. Notice that I said emphasize, not isolate, because all pressing exercises involve both heads of the pecs to some degree or another. No, we dont request you deliver it to a PO box in the Gobi Desert by carrier pigeon. about navigating our updated article layout. For instance, lets say your workout calls for 3 sets of 4 to 6 reps. Everyone is different and we all have our own journey to follow. Narrow grip width was set at participants biacromial distance (42.0 3.5 cm) and medium grip width as 50% (wide - narrow grip; 61.5 3.5 cm). Effects of Variations of the Bench Press Exercise on the EMG : The Journal of Strength & Conditioning Research. # significant difference between inclined and declined condition (p < 0.05). (1995) demonstrated greater activation in the clavicular part of the PM using a narrow grip compared to a wide grip. Similar levels of activity in the PM (sternocostal and clavicular parts) were observed in the flat bench compared with the inclined and declined bench positions. Importantly, all participants were bench press athletes competing at national and international level and all participants used different bench press variations in their weekly training. Participants were instructed to refrain from any additional resistance training 48 hours before testing. This helps you prevent muscle imbalances, make sure your upper chest doesnt fall behind in development, and ensure you wind up with a proportionate pair of pecs. An overview of the powerlifters bench press experience, personal best, national records and national/international medals in championships. Everyone knows that creatine is a potent muscle-building supplement, but which type is best? If you are not using a spotter, please note that the incline bench will be harder to unrack at heavy loads as compared to flat bench. How many calories should you eat? Take the Quiz, Written by Michael Matthews If the bar becomes to distal towards your feet, you can potentially lose your grip and cause injury. You don't need supplements to build muscle, lose fat, and get healthy. https://doi.org/10.1519/JSC.0000000000001272, Lacerda, L. T., Marra-Lopes, R. O., Diniz, R. C. R., Lima, F. V., Rodrigues, S. A., Martins-Costa, H. C., Bemben, M. G., & Chagas, M. H. (2020). No spam. Natural doesnt always mean better, but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy. Barnett C, Kippers V, Turner P. Effects of variations of the bench press exercise on the EMG activity of five shoulder muslces. Muscle failure is the point where you can no longer keep the weight moving or maintain proper form and have to end the set. All warm-up sets were performed with the athletes preferred grip width on a flat bench. significant difference between inclined and declined condition (p < 0.05). Table of ContentsIncline Bench Press BenefitsHow to Incline Bench Press with Proper FormStep 1: Set UpStep 2: DescendStep 3: AscendTip #1: Dont go to absolute muscle failure every set.Tip #2: Once you hit the top of your rep range for one set, add weight.Tip #3: Rest 3 to 4 minutes in between each set.Variation 1: Incline Dumbbell Bench PressVariation 2: Hammer Strength Incline Machine PressVariation 3: The Reverse-Grip Barbell Bench PressVariation 4: Smith Machine Incline Bench Press, The incline bench press trains your chest, triceps, and shoulders, but what sets it apart from other exercises is its ability to train the clavicular head of your pecsalso referred to as your upper chest.. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several positions. Mclean, VA 22182, Copyright 2022 Legion - All Rights Reserved. PMC legacy view While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health. This method is known as double progression, which you can learn about in this podcast: How to Use Double Progression to Get More From Your Workouts. So, if you live in the United States, your order ships free regardless of order size, and if you live elsewhere, your order ships free when its over $199. Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. You want your elbows to remain at a 50- to 75-degree angle relative to your torso throughout the entire movement. The raw EMG signals were band pass filtered (fourth-order Butterworth filter) with cut-off frequencies of 8600 Hz. The 6-RM loads were 5.8-11.1% greater using a medium and wide grip compared to narrow grip width and 18.5-21.5% lower in the inclined bench position compared with flat and declined. Maszczyk A, Goa A, Czuba A, Krl H, Wilk M, Stastn P, Goodwin J, Kostrzewa M, Zajc A. EMG analysis and modelling of flat bench press using artificial neural networks. The warm-up sets consisted of 20 repetitions with a barbell only (optional), 10 repetitions at 50%, four repetitions at 70%, two repetitions at 80% and one repetition at 90% of the 6-RM load. A systematic review of surface electromyography analyses of the bench press movement task. No thanks, I don't want to lose weight or build muscle. * significant difference compared to all other conditions (p < 0.05). I acknowledge that I have obtained my healthcare providers approval or have decided to use Legions services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products. Lehman GJ. Everything just WORKS when you follow this plan." Similar TB activation was observed between the flat and declined bench (p = 1.000). , not bounced off of), youre ready to ascend. Influence of bench angle on upper extremity muscular activation during bench press exercise. No static. Non-significant differences in activation were observed between the three bench positions with the exception of 58.5-62.6% lower triceps brachii activation, but 48.3-68.7% greater biceps brachii activation in the inclined bench compared with the flat and declined bench position. 
The 6RM loads varied with each bench press variation and we recommend the use of a wide grip on a flat bench during high load hypertrophy training to bench press athletes. 
Trebs AA, Brandenburg JP, Pitney WA. Thats why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors. . Dont try to press the bar directly into the hooks because if you miss, its coming down on your face, like this: Instead, finish your final rep with the bar directly over your shoulders and your elbows locked, and then slam the bar horizontally back into the rack. . Many ingredients in supplements dont have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance. RMS values (mV) of the wide, medium and narrow bench grip width. Compound movements work multiple muscle groups, joints, and stabilizing muscles all at the same time, developing more functional raw power and strength. No differences in the elbow position were found between the flat and declined or inclined bench positions (p = 0.0700.791). Make sure your feet are placed proximal in towards your body, while keeping them flat on the floor. We thank the athletes for their enthusiastic participation and acknowledge the students participation in the data collection. Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Essentials of strength training and conditioning. All participants competed in the bench press, four athletes participated in all three competitive powerlifting exercises (bench press, squat and deadlift). Holy moo cows. The results are therefore difficult to compare with previous studies. Also, if you dont absolutely love our stuff for whatever reason, we dont request you deliver it to a PO box in the Gobi Desert by carrier pigeon. For instance, certain exercises, like the flat and decline bench press, emphasize the larger sternocostal head of the pecs, while others, like the incline and reverse-grip bench press, emphasize the smaller clavicular head. Comparing the 6-RM loads in the different grip widths, 5.8% and 11.1% greater 6-RM loads were achieved in the wide grip condition (132.7 17.0 kg) compared with the medium (125.4 17.4 kg) and narrow grip (119.2 16.6 kg), respectively (p 0.001, ES = 0.420.80). Commercial software (Musclelab v8.13) was used to analyse the position data from the linear encoder, the elbow angle from the goniometer and the EMG data. Tillaar R, Saeterbakken AH, Ettema G. Is the occurrence of the sticking region the result of diminishing potentiation in bench press? Comparing the grip widths, the wide grip induced a greater elbow position than the In line with the present study, similar EMG activity in the clavicular part of the PM between the flat bench and the inclined and declined bench positions has been shown (Barnett et al., 1995). Weperformwhen you perform. No forms. Participants were informed (both in writing and orally) about all testing and training procedures and gave written informed consent to participate prior to entering the study. Is Performing Repetitions to Failure Less Important Than Volume for Muscle Hypertrophy and Strength? . How Long Should You Rest Between Sets to Gain Muscle and Strength? When deloading keep your elbows tucked and close to your sides as possible. No thanks, I don't want help choosing supplements. . No differences in the elbow position were observed between the narrow and medium grip (p = 0.369). The inconclusive evidence from aforementioned studies could be the result of different inclined and declined bench positions (greater position of inclination compared with the position of decline) or that only positions of inclination were assessed (Barnett et al., 1995; Glass and Armstrong, 1997; Lauver et al., 2016; Trebs et al., 2010). (2015) demonstrated a similar pattern of increased activation of the sternocostal PM, but only an increase of the clavicular PM at the inclined compared with declined bench position. Incline bench press provides a wide-variety of benefits for your training and performance. We provide the nutrients you need to power your active lifestyle. In AD, similar EMG activity was observed between flat and the two inclined bench positions (p = 0.3771.000), a 25.7% greater EMG activity was observed when performing in the inclined compared to the declined bench position (p = 0.002; ES = 0.50). and transmitted securely. The .gov means its official. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities. We believe thateveryone can optimize not only their athleticperformancebut their human potential. (1995) only examined six recreationally trained participants and low statistical power probably caused the nonsignificant difference. Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely. Previous bench press studies were also limited by having examined recreational or strength-trained participants rather than competitive bench press athletes, testing muscle activation patterns at non-fatiguing, submaximal loads, and applying the criterion of absolute rather than relative intensity when comparing different variations of the bench press action (Barnett et al., 1995; Clemons and Aaron, 1997; Glass and Armstrong, 1997; Lauver et al., 2016; Trebs et al., 2010). (1995), which is to our knowledge, the only study that have reported the 6-RM loads. This study used a Smith machine which imposes a fixed, one dimensional vertical lifting pathway, compared with the weighted barbell used in the present study. However, both above mentioned studies used resistance-trained participants, but not competing bench press athletes. . Youll also probably find it more comfortable to position your hands about 2 to 3 inches wider when doing the reverse-grip barbell bench press than you would during the regular barbell bench press. Whats more, it trains your shoulders and triceps, too. 8600 Rockville Pike The study was conducted without any founding from companies or manufacturers or outside organizations. To do it, adjust a bench to about a 45-degree angle, hold a dumbbell in each hand, and otherwise follow the same steps you would when doing the incline barbell bench press. "No Return Necessary" Money-Back Guarantee, The Definitive Guide on How to Incline Bench Press, head, which attaches the breastbone and rib cage to your upper arm, and a. head, which attaches your collarbone to your upper arm. The filtered EMG signals were root-mean square (RMS) converted using a hardware circuit network (frequency response 0600 kHz, with an average constant of 100 ms, total error 0.5%). , not isolate, because all pressing exercises involve both heads of the pecs to some degree or another. The aim of the study was to compare the EMG activity performing 6RM competition style bench press (flat bench-wide grip) with 1) medium and narrow grip widths on a flat bench and 1) inclined and declined bench positions with a wide grip. And we'll send you evidence-based ways to improve your body composition and exclusive deals and discounts. To the authors knowledge, no previous studies have examined the PD or LD during the bench press with different grip widths. And that means you can say "yes" now and decide later. Welsch EA, Bird M, Mayhew JL. 1255 Cleveland St., 4th Floor You want your forearms to be straight up-and-down vertical, like this: Plant your feet on the ground about shoulder-width apart, and play around with different positions until you find one that feels most stable. No returns. Using variations in the bench press during training may reduce stress on shoulders, elbows and wrists, making it possible to increase the training volume without compromising neuromuscular activation. Then adjust the seat height so your eyes are under the bar when you lie down, like this: While keeping your butt planted on the bench, raise your chest up toward the bar, pinch your shoulder blades together, and pull your shoulders down toward your waste. Many ingredients in supplements dont have any scientifically validated benefits. As expected, greater 6-RM loads were observed with different grip widths (wide > medium > narrow). Utilize different barbell variations within your training program, not just barbell bench. Lower 6-RM loads were observed on an inclined bench press when compared to the flat and decline bench press positions, which is supported by previous studies (Glass and Armstrong, 1997; Trebs et al., 2010). * significant difference from all other bench positions (p < 0.05). To start, it's what's called a compound movement. Tip #2: Once you hit the top of your rep range for one set, add weight. Thats why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies. You Don't Need Supplements to Get Fit and Healthy. First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence. Hakkinen K, Komi PV, Alen M, Kauhanen H. EMG, muscle fibre and force production characteristics during a 1 year training period in elite weight-lifters. Retrieved March 9, 2021, from https://journals.lww.com/nsca-jscr/abstract/1995/11000/effects_of_variations_of_the_bench_press_exercise.3.aspx, Trebs, A. In contrast, Barnett et al. Anderson KG, Behm DG. Surprisingly, no differences in TB activation were observed between the three grips. The study was approved by the local ethical committee (2009/1735/REK Sr-st D) and conformed to standards of treatment of human participants in research as outlined in the 5th Declaration of Helsinki. Before the familiarization sessions and experimental test, a standardized warm-up protocol typically used by the powerlifters was conducted. government site. Like most exercises there are several variations of the incline bench press. Wider and narrower grip positioning will also target different parts of your chest to ensure a well-rounded aesthetic, more strength, and improved posture. . your muscles enough time to fully recoup their strength so you can give maximum effort each set. Exercise variability is important to increase muscle mass, strength, and core strength. Lie flat on an incline bench and set your hands just outside of shoulder width on the bar, and feet firmly planted into the ground. A limitation therefore of this study is that it is difficult to compare results with those from studies in which normalization of EMG data to permit comparison between subjects and specific muscles has been followed. Greater activation of the PM using a wide grip than when using a narrow grip was reported by Clemons and Aaron (1997). "I never thought getting in shape would be this simple! I'm Mike Matthews. Performance during the bench press exercise is measured as the maximum load that can be lowered to the chest and raised (pressed) above the body to full elbow extension (Baechle and Earle, 2008). Tillaar R, Ettema G. A comparison of muscle activity in concentric and counter movement maximum bench press. I'm the founder and CEO of Legion, and my books, articles, podcasts, and supplements have helped thousands of people build their best body ever. A good cue for this is to think of pulling your shoulder blades into your back pockets.. Your order will be shipped out right away* and your payments will be split up Mike Matthews is the founder and CEO of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef. , make sure your upper chest doesnt fall behind in development, and ensure you wind up with a proportionate pair of pecs. Unfortunately, shipping abroad is very expensive, and if we didnt require a minimum order size, wed lose a lot of money. In BB, 48.3% and 68.7% greater muscle activation was observed in the inclined bench condition compared with flat and declined, respectively (p = 0.0030.005, ES = 0.991.17), with no differences in EMG in BB observed between the flat and declined bench (p = 0.401). or strength than taking sets one to two reps shy of failure, and it can increase the risk of injury or burnout. Each repetition was performed at a self-selected speed and with no pauses between repetitions. Legion Athletics, Inc. To our knowledge, no previous studies have examined the BB activation in the bench press with different grip width and these results are therefore difficult to compare with previous research. The Drive the bar back up, let out your breath, and drive your feet into the floor, tightening your glutes, and pushing under the bar with one fluid motion, and extending the elbows. The present EMG results are partly supported by previous studies using participants who trained recreationally. Please click the checkbox below. Barnett et al. We should take most of our sets close (but not all the way) to muscle failure. All results are presented as means SD and Cohens d effect size (ES). A 20 kg Olympic barbell (Leoko, Er Equipment, Denmark), an adjustable bench (Pivot 430 flexi bench, Sportsmaster, Norway) and a power rack (Pivot 480, Sportsmaster, Norway) were used for testing. The new PMC design is here! Comparing the vertical displacement of the barbell, there was no difference between the flat bench position and the two inclinations (p = 0.1800.237), but a lower displacement was observed when performing using the declined compared to the inclined bench position (p = 0.001). For the grip widths, a greater displacement was observed performing a narrow grip compared with a wide grip (p = 0.025). A decline bench position would suggest a greater activation of the LD to avoid a flat barbell pathway, as demonstrated elsewhere (Barnett et al., 1995). Participants were instructed to maintain the head, shoulder blades and buttocks in contact with the bench in all variations. As you can see in the image above, the pectoralis major has multiple heads, or places where the tendons attach to the skeleton. Clarys JP. Swolverineis an athleteand active lifestyle brand. (2010) who demonstrated increased activation with increasing inclination. In conclusion, comparing the competition bench press style (wide grip on a flat bench) resulted in similar muscle activation in chest and shoulder muscles compared with 1) an inclined and declined bench position and 2) a medium and narrow grip width. However, Barnett et al. sharing sensitive information, make sure youre on a federal No significant differences in any muscles were observed (p = 0.0761.000) with the exception of the BB (Figure 2b, Table 2b). An ES of 0.2 was considered small, 0.5 medium and 0.8 large (Cohen, 1988). Join over 541,000 other people who get our weekly fitness tips. If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question. Grip the bar so that it crosses your palm diagonally, from the base of your index finger to the opposite edge of your wrist. Get the latest on fitness, nutrition, and wellness every week, Get exclusive access to discounts and the latest onfitness, nutrition, and wellness delivered straight to your inbox, Free shipping on domestic orders over $99, Join our email list and receive member-exclusive promos, We're committed to an amazing customer experience, Your payment information is encrypted and never compromised. The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. (1995) observed a 5% non-significant difference between narrow and wide grip widths. Or Enter Your Email Below For Exclusive Access To Secret Sales & Hidden Content, FREE SHIPPING FOR ORDERS OVER $99 | US ONLY. Keeping your shoulder blades down and pinched and your elbows tucked, push the bar straight up and off your chest. Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure theyre evidence based, accurate, trustworthy, and current. Winter DA, Fuglevand AJ, Archer SE. Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium? HHS Vulnerability Disclosure, Help European Journal of Sport Science, 16(3), 309316. The linear encoder (at a sampling frequency of 100 Hz) identified the vertical displacement (Figure 1a) in addition to the beginning, end and duration of each 6RM attempt. 
Ratamess NA, Alvar BA, Evetoch TK, Housh TJ, Kibler WB, Kraemer WJ, Triplett NT. Elsewhere the effect of different inclined bench press positions has been examined with findings of similar activation in the clavicular part of the PM, but greater activation of the sternocostal part of the PM using a 28 incline bench position compared with the flat BP (Trebs et al., 2010). All substance.
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The 6RM loads varied with each bench press variation and we recommend the use of a wide grip on a flat bench during high load hypertrophy training to bench press athletes. Trebs AA, Brandenburg JP, Pitney WA. Thats why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors. . Dont try to press the bar directly into the hooks because if you miss, its coming down on your face, like this: Instead, finish your final rep with the bar directly over your shoulders and your elbows locked, and then slam the bar horizontally back into the rack. . Many ingredients in supplements dont have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance. RMS values (mV) of the wide, medium and narrow bench grip width. Compound movements work multiple muscle groups, joints, and stabilizing muscles all at the same time, developing more functional raw power and strength. No differences in the elbow position were found between the flat and declined or inclined bench positions (p = 0.0700.791). Make sure your feet are placed proximal in towards your body, while keeping them flat on the floor. We thank the athletes for their enthusiastic participation and acknowledge the students participation in the data collection. Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Essentials of strength training and conditioning. All participants competed in the bench press, four athletes participated in all three competitive powerlifting exercises (bench press, squat and deadlift). Holy moo cows. The results are therefore difficult to compare with previous studies. Also, if you dont absolutely love our stuff for whatever reason, we dont request you deliver it to a PO box in the Gobi Desert by carrier pigeon. For instance, certain exercises, like the flat and decline bench press, emphasize the larger sternocostal head of the pecs, while others, like the incline and reverse-grip bench press, emphasize the smaller clavicular head. Comparing the 6-RM loads in the different grip widths, 5.8% and 11.1% greater 6-RM loads were achieved in the wide grip condition (132.7 17.0 kg) compared with the medium (125.4 17.4 kg) and narrow grip (119.2 16.6 kg), respectively (p 0.001, ES = 0.420.80). Commercial software (Musclelab v8.13) was used to analyse the position data from the linear encoder, the elbow angle from the goniometer and the EMG data. Tillaar R, Saeterbakken AH, Ettema G. Is the occurrence of the sticking region the result of diminishing potentiation in bench press? Comparing the grip widths, the wide grip induced a greater elbow position than the In line with the present study, similar EMG activity in the clavicular part of the PM between the flat bench and the inclined and declined bench positions has been shown (Barnett et al., 1995). Weperformwhen you perform. No forms. Participants were informed (both in writing and orally) about all testing and training procedures and gave written informed consent to participate prior to entering the study. Is Performing Repetitions to Failure Less Important Than Volume for Muscle Hypertrophy and Strength? . How Long Should You Rest Between Sets to Gain Muscle and Strength? When deloading keep your elbows tucked and close to your sides as possible. No thanks, I don't want help choosing supplements. . No differences in the elbow position were observed between the narrow and medium grip (p = 0.369). The inconclusive evidence from aforementioned studies could be the result of different inclined and declined bench positions (greater position of inclination compared with the position of decline) or that only positions of inclination were assessed (Barnett et al., 1995; Glass and Armstrong, 1997; Lauver et al., 2016; Trebs et al., 2010). (2015) demonstrated a similar pattern of increased activation of the sternocostal PM, but only an increase of the clavicular PM at the inclined compared with declined bench position. Incline bench press provides a wide-variety of benefits for your training and performance. We provide the nutrients you need to power your active lifestyle. In AD, similar EMG activity was observed between flat and the two inclined bench positions (p = 0.3771.000), a 25.7% greater EMG activity was observed when performing in the inclined compared to the declined bench position (p = 0.002; ES = 0.50). and transmitted securely. The .gov means its official. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities. We believe thateveryone can optimize not only their athleticperformancebut their human potential. (1995) only examined six recreationally trained participants and low statistical power probably caused the nonsignificant difference. Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely. Previous bench press studies were also limited by having examined recreational or strength-trained participants rather than competitive bench press athletes, testing muscle activation patterns at non-fatiguing, submaximal loads, and applying the criterion of absolute rather than relative intensity when comparing different variations of the bench press action (Barnett et al., 1995; Clemons and Aaron, 1997; Glass and Armstrong, 1997; Lauver et al., 2016; Trebs et al., 2010). (1995), which is to our knowledge, the only study that have reported the 6-RM loads. This study used a Smith machine which imposes a fixed, one dimensional vertical lifting pathway, compared with the weighted barbell used in the present study. However, both above mentioned studies used resistance-trained participants, but not competing bench press athletes. . Youll also probably find it more comfortable to position your hands about 2 to 3 inches wider when doing the reverse-grip barbell bench press than you would during the regular barbell bench press. Whats more, it trains your shoulders and triceps, too. 8600 Rockville Pike The study was conducted without any founding from companies or manufacturers or outside organizations. To do it, adjust a bench to about a 45-degree angle, hold a dumbbell in each hand, and otherwise follow the same steps you would when doing the incline barbell bench press. "No Return Necessary" Money-Back Guarantee, The Definitive Guide on How to Incline Bench Press, head, which attaches the breastbone and rib cage to your upper arm, and a. head, which attaches your collarbone to your upper arm. The filtered EMG signals were root-mean square (RMS) converted using a hardware circuit network (frequency response 0600 kHz, with an average constant of 100 ms, total error 0.5%). , not isolate, because all pressing exercises involve both heads of the pecs to some degree or another. The aim of the study was to compare the EMG activity performing 6RM competition style bench press (flat bench-wide grip) with 1) medium and narrow grip widths on a flat bench and 1) inclined and declined bench positions with a wide grip. And we'll send you evidence-based ways to improve your body composition and exclusive deals and discounts. To the authors knowledge, no previous studies have examined the PD or LD during the bench press with different grip widths. And that means you can say "yes" now and decide later. Welsch EA, Bird M, Mayhew JL. 1255 Cleveland St., 4th Floor You want your forearms to be straight up-and-down vertical, like this: Plant your feet on the ground about shoulder-width apart, and play around with different positions until you find one that feels most stable. No returns. Using variations in the bench press during training may reduce stress on shoulders, elbows and wrists, making it possible to increase the training volume without compromising neuromuscular activation. Then adjust the seat height so your eyes are under the bar when you lie down, like this: While keeping your butt planted on the bench, raise your chest up toward the bar, pinch your shoulder blades together, and pull your shoulders down toward your waste. Many ingredients in supplements dont have any scientifically validated benefits. As expected, greater 6-RM loads were observed with different grip widths (wide > medium > narrow). Utilize different barbell variations within your training program, not just barbell bench. Lower 6-RM loads were observed on an inclined bench press when compared to the flat and decline bench press positions, which is supported by previous studies (Glass and Armstrong, 1997; Trebs et al., 2010). * significant difference from all other bench positions (p < 0.05). To start, it's what's called a compound movement. Tip #2: Once you hit the top of your rep range for one set, add weight. Thats why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies. You Don't Need Supplements to Get Fit and Healthy. First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence. Hakkinen K, Komi PV, Alen M, Kauhanen H. EMG, muscle fibre and force production characteristics during a 1 year training period in elite weight-lifters. Retrieved March 9, 2021, from https://journals.lww.com/nsca-jscr/abstract/1995/11000/effects_of_variations_of_the_bench_press_exercise.3.aspx, Trebs, A. In contrast, Barnett et al. Anderson KG, Behm DG. Surprisingly, no differences in TB activation were observed between the three grips. The study was approved by the local ethical committee (2009/1735/REK Sr-st D) and conformed to standards of treatment of human participants in research as outlined in the 5th Declaration of Helsinki. Before the familiarization sessions and experimental test, a standardized warm-up protocol typically used by the powerlifters was conducted. government site. Like most exercises there are several variations of the incline bench press. Wider and narrower grip positioning will also target different parts of your chest to ensure a well-rounded aesthetic, more strength, and improved posture. . your muscles enough time to fully recoup their strength so you can give maximum effort each set. Exercise variability is important to increase muscle mass, strength, and core strength. Lie flat on an incline bench and set your hands just outside of shoulder width on the bar, and feet firmly planted into the ground. A limitation therefore of this study is that it is difficult to compare results with those from studies in which normalization of EMG data to permit comparison between subjects and specific muscles has been followed. Greater activation of the PM using a wide grip than when using a narrow grip was reported by Clemons and Aaron (1997). "I never thought getting in shape would be this simple! I'm Mike Matthews. Performance during the bench press exercise is measured as the maximum load that can be lowered to the chest and raised (pressed) above the body to full elbow extension (Baechle and Earle, 2008). Tillaar R, Ettema G. A comparison of muscle activity in concentric and counter movement maximum bench press. I'm the founder and CEO of Legion, and my books, articles, podcasts, and supplements have helped thousands of people build their best body ever. A good cue for this is to think of pulling your shoulder blades into your back pockets.. Your order will be shipped out right away* and your payments will be split up Mike Matthews is the founder and CEO of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef. , make sure your upper chest doesnt fall behind in development, and ensure you wind up with a proportionate pair of pecs. Unfortunately, shipping abroad is very expensive, and if we didnt require a minimum order size, wed lose a lot of money. In BB, 48.3% and 68.7% greater muscle activation was observed in the inclined bench condition compared with flat and declined, respectively (p = 0.0030.005, ES = 0.991.17), with no differences in EMG in BB observed between the flat and declined bench (p = 0.401). or strength than taking sets one to two reps shy of failure, and it can increase the risk of injury or burnout. Each repetition was performed at a self-selected speed and with no pauses between repetitions. Legion Athletics, Inc. To our knowledge, no previous studies have examined the BB activation in the bench press with different grip width and these results are therefore difficult to compare with previous research. The Drive the bar back up, let out your breath, and drive your feet into the floor, tightening your glutes, and pushing under the bar with one fluid motion, and extending the elbows. The present EMG results are partly supported by previous studies using participants who trained recreationally. Please click the checkbox below. Barnett et al. We should take most of our sets close (but not all the way) to muscle failure. All results are presented as means SD and Cohens d effect size (ES). A 20 kg Olympic barbell (Leoko, Er Equipment, Denmark), an adjustable bench (Pivot 430 flexi bench, Sportsmaster, Norway) and a power rack (Pivot 480, Sportsmaster, Norway) were used for testing. The new PMC design is here! Comparing the vertical displacement of the barbell, there was no difference between the flat bench position and the two inclinations (p = 0.1800.237), but a lower displacement was observed when performing using the declined compared to the inclined bench position (p = 0.001). For the grip widths, a greater displacement was observed performing a narrow grip compared with a wide grip (p = 0.025). A decline bench position would suggest a greater activation of the LD to avoid a flat barbell pathway, as demonstrated elsewhere (Barnett et al., 1995). Participants were instructed to maintain the head, shoulder blades and buttocks in contact with the bench in all variations. As you can see in the image above, the pectoralis major has multiple heads, or places where the tendons attach to the skeleton. Clarys JP. Swolverineis an athleteand active lifestyle brand. (2010) who demonstrated increased activation with increasing inclination. In conclusion, comparing the competition bench press style (wide grip on a flat bench) resulted in similar muscle activation in chest and shoulder muscles compared with 1) an inclined and declined bench position and 2) a medium and narrow grip width. However, Barnett et al. sharing sensitive information, make sure youre on a federal No significant differences in any muscles were observed (p = 0.0761.000) with the exception of the BB (Figure 2b, Table 2b). An ES of 0.2 was considered small, 0.5 medium and 0.8 large (Cohen, 1988). Join over 541,000 other people who get our weekly fitness tips. If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question. Grip the bar so that it crosses your palm diagonally, from the base of your index finger to the opposite edge of your wrist. Get the latest on fitness, nutrition, and wellness every week, Get exclusive access to discounts and the latest onfitness, nutrition, and wellness delivered straight to your inbox, Free shipping on domestic orders over $99, Join our email list and receive member-exclusive promos, We're committed to an amazing customer experience, Your payment information is encrypted and never compromised. The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. (1995) observed a 5% non-significant difference between narrow and wide grip widths. Or Enter Your Email Below For Exclusive Access To Secret Sales & Hidden Content, FREE SHIPPING FOR ORDERS OVER $99 | US ONLY. Keeping your shoulder blades down and pinched and your elbows tucked, push the bar straight up and off your chest. Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure theyre evidence based, accurate, trustworthy, and current. Winter DA, Fuglevand AJ, Archer SE. Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium? HHS Vulnerability Disclosure, Help European Journal of Sport Science, 16(3), 309316. The linear encoder (at a sampling frequency of 100 Hz) identified the vertical displacement (Figure 1a) in addition to the beginning, end and duration of each 6RM attempt. Ratamess NA, Alvar BA, Evetoch TK, Housh TJ, Kibler WB, Kraemer WJ, Triplett NT. Elsewhere the effect of different inclined bench press positions has been examined with findings of similar activation in the clavicular part of the PM, but greater activation of the sternocostal part of the PM using a 28 incline bench position compared with the flat BP (Trebs et al., 2010). All substance.
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