Muscle Hypertrophy Response Across Four Muscles Involved in the Bench Press Exercise: A 10-Week Randomized Training Intervention
Lanza MB, Prado GC, Lacerda LT, Dinardi RR, Carvalho Junior LH, Diniz RC, Lima FV, Chagas MH, Martins-Costa HC
Evidence is still building up
Summary
A 10-week longitudinal intervention RCT in 24 healthy men (13 training, 11 control), training the bench press exercise alone 3 times per week. Cross-sectional area (CSA) of the pectoralis major, pectoralis minor, anterior deltoid, and triceps brachii increased significantly more in the training group than control, while the medial deltoid showed no similar increase. The pectoralis major showed larger increases than the pectoralis minor and triceps brachii.
Key findings
- 1
24 healthy men (13 training, 11 control) trained the bench press 3 times/week for 10 weeks (36s time-under-tension per set, 3-4 sets, 12 reps at 50-55% 1RM, 3-min rest)
- 2
CSA of the pectoralis major, pectoralis minor, anterior deltoid, and triceps brachii increased significantly more in the training group than control
- 3
The medial deltoid showed no comparable significant increase
- 4
The pectoralis major showed larger CSA increases than the pectoralis minor and triceps brachii
Related exercises
Last checked: