Similarly, Barnett et al. (1995) reported a trend towards greater bench press strength with wider hand spacing
during the bench press performed at different bench angles.
Norwood et al. (2007) explored the effect of increasing instability on latissimus dorsi by measuring muscle activity
during the bench press performed on a (1) stable bench, (2) with the feet placed on a BOSU ball, (3) Swiss ball, or (4) Swiss ball with feet placed on a BOSU ball.
Norwood et al. (2007) explored the effect of increasing instability on abdominals by measuring muscle activity
during the bench press performed on a (1) stable bench, (2) with the feet placed on a BOSU ball, (3) Swiss ball, or (4) Swiss ball with feet placed on a BOSU ball.
Not exact matches
During week 3,
perform 5 sets of as many reps as possible (but no more than 5) per set of the
bench press with a weight that's 70 % of your 1RM.
An Australian study published in the Journal of Strength and Conditioning Research showed that when weight - trained subjects
performed incline
bench presses, the muscle activity of their upper pecs was only around 5 % greater than the upper pec activity
during a flat
bench press, which is kind of a shocking discovery considering the status that the incline
bench press has enjoyed up until now.
Also, look for a way to emphasize the long head by placing your arms in a more overhead position
during other exercises — for example, when
performing skullcrushers or close - grip
bench presses, opt for an incline
bench instead of a flat one.
made one group of subjects
perform regular - velocity
bench presses while the other
performed normal - velocity
bench presses on the first day of the protocol and high - speed
bench presses with 30 % of their 1RM
during the next workout.
So,
during the first 10 weeks of your new routine you'd be
performing Front Squats, Incline
Presses, Pull - Ups / Pulldowns, etc, as your training routine and then introducing Squats,
Bench Presses, Bent - Over Rows, etc, back in as your light day when you get to «Program # 6» again.
Although you may watch not to restrain the movement while
performing bench press, many athletes do so
during pulling movements with too much weight.
However, when
performing the
bench press at 80 % of 1RM, pectoralis major EMG amplitude is almost maximal (at 93 % of MVIC), which suggests that loads of 80 % of 1RM are sufficient to train the pectoralis major
during the
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.
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.
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.