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Research has shown that one variation of the way the bench press is performed is superior to the common way it is done.
By Patrick James Hibbert
10 sep 2019
It’s also one of the basic exercises in powerlifting competitions. Because of this, scientists and conditioning coaches have developed an interest in the bench press. Particularly, in how it gives maximum strength, explosive strength, and power, as well as, it’s levels of muscle activation.
The study was conducted on 20 young, healthy, physically active, adult volunteers. And all had at least 4 years experience in strength training, specifically the bench press. They required the volunteers to be free of any injury or discomfort that would impede their performance of the exercises. And, not have sustained a musculoskeletal injury in the 12 months prior to the study.
Previous studies were done on this exercise's level of muscle activation in the body's trunk stabilizers, which are the iliocostalis lumborum, internal oblique, and multifidus muscles with respect to attentional focus, verbal instruction, kinematics of movement, grip bar width, the benches surface stability, and the bench's incline level. However, agonist muscles such as the pectoralis major, anterior deltoid, triceps brachii, or forearm muscles were not studied.
Scientists from Almeria, Spain studied these agonist muscles when two points of support for this exercise were present and removed, the two points of support being the participant's feet on the ground.
They published their work in Plos One on their evaluation and comparison of the two variations and examined the levels of electromyographic activation in the muscles involved in the exercise. Observed were the pectoralis major, anterior deltoid, triceps brachii, forearms, rectus abdominis, external oblique, and rectus femoris muscles. Knowing the muscle activation level of an exercise is key to developing strength and muscle mass.
The study was conducted on 20 young, healthy, physically active, adult volunteers. And all had at least 4 years experience in strength training, specifically the bench press. They required the volunteers to be free of any injury or discomfort that would impede their performance of the exercises. And, not have sustained a musculoskeletal injury in the 12 months prior to the study.
The volunteers visited the testing fitness center twice during a five-week study period to exercise and be examined. These visits were separated with at least 2 days because they wanted to avoid muscle fatigue.
The first session familiarized the participants, also determined the load they could lift, and how many repetitions they could perform. In random order, the researchers recorded muscle activation with 1) their feet on the ground and the hips in a neutral position on the bench, and 2) with their hips and knees flexed at 90˚ in the second session.
The scientists found that performing the bench press with the hips and knees flexed produced significantly greater muscle activation in all of the examined muscles. The pectoralis major showed the greatest activation, followed by the anterior deltoid and the triceps brachii.
The first session familiarized the participants, also determined the load they could lift, and how many repetitions they could perform. In random order, the researchers recorded muscle activation with 1) their feet on the ground and the hips in a neutral position on the bench, and 2) with their hips and knees flexed at 90˚ in the second session.
The scientists found that performing the bench press with the hips and knees flexed produced significantly greater muscle activation in all of the examined muscles. The pectoralis major showed the greatest activation, followed by the anterior deltoid and the triceps brachii.
In addition, the greater activation of the abdominal muscles occurred due to the need to stabilize the core and spine while performing the bench press with the hips and knees flexed.
They say no previous studies have evaluated and compared the electromyographic activation of the bench press exercise in both situations. Conditioning coaches believe performing the bench press with active hip and knee flexion at 90˚ “protects” the spinal column. Because the bench completely supports the body.
They say no previous studies have evaluated and compared the electromyographic activation of the bench press exercise in both situations. Conditioning coaches believe performing the bench press with active hip and knee flexion at 90˚ “protects” the spinal column. Because the bench completely supports the body.
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