Effect of Five Bench Inclinations on Pectoralis Major, Anterior Deltoid, and Triceps Brachii Muscle Activity During the Bench Press
Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM
Evidence is still limited and needs further study
Summary
A cross-sectional study in 30 trained adults performing bench press at 60% 1RM for 8 reps across five bench inclinations (0°, 15°, 30°, 45°, 60°), comparing EMG activity of the upper/middle/lower pectoralis major, anterior deltoid, and triceps brachii. Upper pectoralis activation peaked around 30°, while middle/lower pectoralis activation peaked at 0° (flat). Beyond 45°, anterior deltoid activation became dominant.
Key findings
- 1
30 trained adults performed bench press at 60% 1RM for 8 reps across 0-60° inclinations while EMG was recorded
- 2
Upper (clavicular) pectoralis activation peaked around 30° (~30% MVIC)
- 3
Middle/lower (sternal) pectoralis activation peaked at 0° flat (~27% MVIC), declining significantly as angle increased
- 4
Anterior deltoid activation increased with angle, becoming significantly elevated at 45° and 60° (~33% MVIC); triceps brachii showed no significant difference across angles (~15% MVIC)
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