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Home :: Muscle & Fitness
Why almost everyone is wrong about the bench press...
If you could pick only two exercises to train your upper body, there's
a good chance that the bench press would feature on your list, right?
Despite its popularity, there seems to be an endless debate about the
effects of bench press variations on muscle activity in the chest, shoulders,
and arms.
Bench press
Many trainers believe that several variations, such as the incline, flat,
and decline bench press are necessary to develop your chest fully. According
to conventional wisdom, the decline bench press preferentially activates
the sternocostal head of the pectoralis major (the lower chest). The incline
bench press is used to develop the clavicular head (the upper chest).
The spacing of your hands also affects muscular activity in your triceps
(the back of your arm), deltoids (shoulders), and pectorals (chest). A
wider grip is supposed to place a greater demand on your chest, while
a narrow grip emphasizes the triceps.
To clear up some of the confusion regarding the bench press, a research
team from the University of Queensland tested the effects of variations
of the bench press on muscular activity in the upper and lower chest,
shoulders, and triceps [2].
The different variations of the bench press measured were...
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