While decline and
flat bench angles both produced greater triceps muscle activity, the flat (0 degrees) condition displayed non-statistically greater muscle activity than all other conditions.
The sternocostal head is more highly activated in the bench press with a wide grip and a decline or
flat bench angle, while the clavicular head is more highly activated in the bench press with a narrow grip and an incline angle between 30 — 56 degrees.
Not exact matches
Instead of using a
flat bench, adjust it to a 45 degree
angle.
I would recommend using a 15 - 30 degree
angle over
flat bench presses in most cases.
Crunches — Lie
flat on your back with your feet
flat on the ground, or resting on a
bench with your knees bent at a 90 - degree
angle.
(3) Standard
Flat Bench — this does not adjust to give a variety of bench angles; it is simply a flat be
Flat Bench — this does not adjust to give a variety of bench angles; it is simply a flat b
Bench — this does not adjust to give a variety of
bench angles; it is simply a flat b
bench angles; it is simply a
flat be
flat benchbench.
The Ironmaster Super
Bench is one of the most compact, durable, and versatile
flat, decline and incline weight
benches in the industry and easily adjusts with 11 different lock out
angles.
Comparing the effect of
bench angle, Barnett et al. (1995) explored the difference in latissimus dorsi muscle activity between
bench angles of 18 degrees below horizontal, 0 degrees (
flat), 40 degrees and vertical.
As you can see from the pictures above, the
flat bench press involves a larger shoulder horizontal adduction
angle than the incline
bench press.
Also, changing the
bench press
angle from
flat to > 28 degrees appears to increase deltoid muscle activity, except when using a narrow grip.
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.
Thus it appears that the decline and
flat bench press
angles are superior to
angles above 40 degrees and the
flat bench press may be optimal, which is in line with the findings of Landin & Thompson (2010) noted above.
Assessing four different
bench angles, Barnett et al. (1995) found greater pectoralis major sternocostal muscle activity when using an incline
bench of 0 (i.e.
flat) and -18 degrees (i.e. decline) than with an incline of 40 and 90 degrees, with a narrow grip.
Barnett et al. (1994) compared the barbell
bench press at a number of
bench press
angles including 18 degrees below horizontal (decline),
flat, 40 degrees incline and vertical shoulder pressing.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell
bench press 1 x 8 - 10
flat bench dumbbell flye 1 x 15 - 20 dumbbell
bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high
bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high
bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on
angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Lie
flat on your back with your feet
flat on the ground, or resting on a
bench with your knees bent at a 90 degree
angle.