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.
The majority of the data reports no difference between push ups with hands on stable or unstable surfaces (Lehman et al. 2006, Marshall and Marshall 2006), though in contrast, Sandhu et al. (2008) reported
greater pectoralis major activation during the swiss ball push up compared to the stable push up with the hands at the same height.
Steeper bench angles (28 — 56 degrees) produce
greater pectoralis major clavicular head activity.
However, no variation produced
greater pectoralis major EMG amplitude than any other variation.
Shallower angles -LRB--18 — 0 degrees) produce
greater pectoralis major sternocostal head activity.
Not exact matches
In comparison, the wider grip bench press will push the body to involve more muscles in the exercise, which translates to a
greater engagement of major muscles such as the
pectoralis major.
They found that the
pectoralis major, anterior (front) deltoid, and medial deltoid were were all stimulated to a much
greater degree by the freeweight bench press.
Incline bench tears up the upper pecs and provides
great definition along the collarbone.Decline bench rounds out the lower areas of the pecs, tightening up the lower curve of the
pectoralis muscle.
However, the risk of muscles tears increases because of the
greater stretch in the
pectoralis major.
Such a training program produces consistently
greater hypertrophy of the
pectoralis major than the other prime movers, such as the triceps brachii or the anterior deltoids.
In contrast, with a wide grip, they found
greater levels of
pectoralis major sternocostal muscle activity with an incline of 0 degrees (flat) compared with the other inclines.
Some variations of the push up target the
pectoralis major to a
greater extent than others.
What is more, the
pectoralis major EMG amplitude is
greater when performing the push up using a suspension system with the hands grasping the handles (Snarr et al. 2013).
Nonetheless, performing the reverse grip bench press with wide hand spacing produces the
greatest activation of the clavicular
pectoralis major compared to a narrow hand spacing, and compared to a traditional grip bench press when performed with any of narrow, middle and wide hand spacings (Lehman et al. 2005).
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.
These figures indicate that the
pectoralis major (clavicular head) functions as a primary shoulder flexor between 25 and 120 degrees of shoulder flexion, with its
greatest contribution to shoulder flexion occurring towards 120 degrees (arms above the head).
The reverse grip bench press produces (non-significantly)
greater EMG amplitudes in the clavicular
pectoralis major compared to the traditional pronated grip variation.
They reported the
pectoralis major displayed a much
greater proportion of type II muscle fibers than type I muscle fibers (65 % type II and 35 % type I).
This
great compound bodybuilding exercise helps build the upper and outer
pectoralis (chest) muscles and shoulders.