In contrast, the bench press produces
superior pectoralis major EMG amplitude compared to the standing cable press, probably because this exercise seems to have an upper ceiling in force output of 41 % of total body mass.
Lauver et al. (2015) compared -15, 0, 30 and 45 degrees and found that the decline and flat angles produced
superior pectoralis major sternocostal muscle activity.
Therefore, the data appears to indicate that bench angles between 30 and 56 degrees display
superior pectoralis major clavicular head muscle activity than steeper or less inclined variations.
Not exact matches
To recruit the
pectoralis minor more, opt for parallel bar dips and decline bench presses, the latter of which produce
superior results for lower pecs hypertrophy when compared to using a flat bench.
Overall, the data indicate that grip widths > 100 % of shoulder (acromial) width produce
superior but similar
pectoralis major sternocostal head muscle activity.
Ackland et al. (2008) showed that the
pectoralis major (
superior sternocostal head) displayed a peak moment arm length for shoulder adduction at 41 degrees (length = +32.9 mm) and a minimum at 120 degrees (length = -17.7 mm), while the
pectoralis major (inferior sternocostal head) displayed a peak at 64 degrees (length = +33.6 mm) and a minimum also at 120 degrees (length = -16.2.