In summary, it appears that the barbell and smith machine variations are superior to dumbbells for producing triceps muscle activity, in addition to greater levels of triceps muscle activity
during bench pressing compared with shoulder pressing.
Not exact matches
Studies have shown that the deltoids are much less involved
during the decline
bench press,
compared to the horizontal
bench press.
Since the front deltoids are a very small muscle
compared to the huge pectoralis major of the chest, it stands to reason that
during the
bench press the deltoids of your shoulders will fatigue way before your chest even starts to get a proper workout.
Comparing the effect of exercise variation, Santana et al. (2007) explored the peak muscle activity
during the
bench press and standing 1 arm cable
press with similar relative loads.
Similarly, Lehman et al. (2006) found superior triceps muscle activity
during the
press up with the hands on a swiss ball
compared with on a
bench at the same height.
While the
bench press produces superior muscle activity
compared to the shoulder
press despite similar elbow flexion ranges of motion, it appears the load lifted is also greater, thus indicating that greater loads produce superior triceps muscle activity
during compound exercises with similar elbow joint range of motion.
They reported no difference in flexion action duration between partial ROM
bench press compared with full ROM
bench press despite a much shorter barbell displacement, while extension action duration was much shorter (76 %), though non-significant,
during the partial ROM
bench press.
Saeterbakken et al. (2011)
compared triceps muscle activity
during barbell, smith machine and dumbbell
bench press.
In contrast, Kohler et al. (2010)
compared the triceps muscle activity
during seated barbell and dumbbell shoulder
press on a stable
bench or swiss ball reporting that the stable
bench in both conditions produced superior levels of muscle activity than performing the exercise on a swiss ball.
Comparing four different angles of the
bench used
during the narrow grip
bench press, Barnett et al. (1995) found a main difference in anterior deltoid muscle activity between -18 degrees and the other steeper angles (0, 40 and 90 degrees).
Sandhu et al. (2008) found that the triceps muscle activity was only greater
during the eccentric rather than concentric portion of the
press up with the hands on a swiss ball
compared to on a
bench.
They reported that peak velocities occurred earlier in the concentric portion of the lift
during the counter-movement
bench press compared to the concentric - only condition.
Barnett et al. (1995)
compared a narrow and wide grip width
during the barbell
bench press performed at 80 % of 1RM at a number of
bench press angles.
They reported that the pectoralis major displayed greater muscle activity
during the sticking and post-sticking region when performing the counter-movement
bench press compared with the concentric - only condition, while the pre-sticking region muscle activity was not different between phases.
Assessing the effect of
bench press muscle action and region, Newton et al. (1997) found that a greater concentric average velocity was achieved at all loads between 15 — 90 % of 1RM
during the
bench press throw when preceded by the eccentric muscle action
compared to the concentric - only muscle action.
In addition, they
compared the muscle activity
during a maximal isometric contraction
during the dumbbell
bench press and again found no difference in triceps muscle activity despite a significant loss in force output.
Therefore, the higher level of activation in the sternocostal head
during the wide grip
bench press compared with the close grip
bench press is probably because there is a greater horizontal shoulder adduction moment in the wide grip variations.
Lehman et al. (2005)
compared narrow, middle and wide hand spacing
during the
bench press by
comparing the muscle activity of the triceps performing an isometric contraction with the weight near the chest.
Comparing four different angles of the
bench used
during the narrow grip
bench press, Barnett et al. (1995) found a main difference in triceps brachii muscle activity between -18 degrees and 0 (flat)
compared with 40 and 90 degrees.
Grip width affects the shoulder angle
during the sticking region in the
bench press, where shoulder abduction angle is more acute and flexion angle is greater at the start of the sticking region using a narrow grip
compared to medium and wide grip widths.
McCaw & Friday (1994) also found that the middle deltoid muscle activity was significantly greater
during the free - weight
bench press compared with the Smith machine version.
For example, middle (but not anterior) deltoid activation tends to be greater
during free weight
bench presses compared to Smith machine
bench presses (Schick et al. 2010).
In contrast, McCaw et al. (1994) found greater middle deltoid muscle activity
during the free weight
bench press compared with the machine
bench press at 60 % 1 RM but not at 80 %, although in both cases the middle deltoid muscle activity was approximately half that of the anterior deltoid.