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Bench Press Study: The Higher the Weight, the Less of it Will be Lifted by Your Pecs - What are the Implications?

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Lighter weight = relatively larger contribution of the pecs ≠ greater gains In their latest paper in the Journal of Strength & Conditioning Research , Henryk Król, and Artur Golas (2017) write about an experiment they designed to identify the "prime movers" during the bench press - an interesting and methodologically complex experiment that can tell us one or two things about the effects of increasing the weight you bench gradually from the standard 12-rep (70%-1RM) to the maximal 1-rep (100%-1RM) load and how it affects the activity of your chest (pectoralis major), front delts (anterior deltoids), triceps (triceps brachii) and even your lats (latissimus dorsi) during different phases of the movement. Learn all about training your chest/pectoralis muscle at the SuppVersity Best Pec Exer-cises by EMG Fast or Slow, Ec- or Concentric? Alternative Pec Ex. Equip. Truth About the Bench Angle What are Optimal Angles & Grips DB, BB or Machine for BP...
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Up & Down The Rack: Study Compares Strength & Size Gains from Good Old Double-Pyramid and Reverse Loading

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Image 1: Persian Wrestling Champions, Tehran, Persia (Iran), September 1949 Everyone who is following me on Facebook , will be aware that I am currently spending the little free time I have devouring Randy Roach's Muscle Smoke & Mirrors Volume 1 & 2 . Aside from the fact that the two volumes are simply amazing (and can come handy, whenever you need some weights and have no dumbbell at hand ;-), they are - contrary to what you would expect from a historical approach to physical culture - full of practical training and nutrition tips. Stuff that - contrary to the results from the latest rodent studies - has worked for generations of bodybuilders and strength athletes, and exercise regimen, real foods and supplements of which scientists are still trying to figure out how they actually work. The "Great Pyramids" - Ancient, Yet Still Around And while our understanding of the "muscle building magic" of protein powders and individual amino acids is ev...
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