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Bench Press Pre-Exhaustion (PE) Science: PE Works for Triceps, not Pecs & Delts | Plus: DB, Barbell or Smith M.

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The bench press, an effective exercise for both, men and women. This article addresses both: Doing flys, anterior deltoid raises or triceps extensions before classic barbell bench presses to pre-exhaust the synergists and increase the pectoralis muscle activity during the final press, as well as the differential effect of doing bench presses on the flat bench with dumbbells, barbells and/or the smith machine on the pectoralis, anterior deltoid and triceps activity during the bench press and its consequences on triceps activity during a subsequent cable-pulley triceps extension. Learn more about the best  muscle building exercise at the SuppVeristy Optimizing Rest for Size and Strength Gains Alternating Squats & Bench Presses for Extra GAINS! Equipment, Angle, Grip, etc. Affect Your Pec Dev. Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong Up Your Squat by 25% With Sodium Bicarbonate Pre-exhaustion cannot be expecte...
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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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EMG Study Can Tell Us Something About Using Dumbbells, Barbells and Machines During Chest & Triceps Workouts

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The dumbbell bench press is a pec stretcher. Doesn't it already look like maximal pectoralis major activity? No, a high EMG activity will not  necessarily translate into improved long-term muscle or strength gains, but it can tell you a lot about the biomechanics of different exercises and/or, as in the latest study by de Araújo Farias et al. (2016), exercise equipment and order. The true purpose of this study by scientists from Brazil and the US was to investigate muscle activation, total repetitions, and training volume for three bench press exercise modes, the smith machine (SMBP), barbell (BBP), and dumbbell (DBP) - all followed by a triceps extension (TE). Want to try something very different? Try BFR and Hypoxia Training BFR, Cortisol & GH Responses BFR - Where are we now? Hypoxia + HIIT = Win? BFR for Injured Athletes Strength ⇧ | Size ⇩ w/ BFR Training & Living in Hypoxia With nineteen trained men as subjects, the scientists had ea...
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Bench Press - The Truth About the Effects of Bench Angle on Pec Activity Varies Depending on the Phase of the Lift

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The bench press, in one form or another, is part of almost everyone's workout, but what's the best way to do it? You may have seen Brad Schoenfeld's post about the just accepted study of his that confirms the well-known link between muscle activity and poundage (higher weight = higher activity | see EMG Series ). Well, another recent study provides additional intricate insights into the link between muscle activity and the way you perform the bench press. Just like Schoenfeld et al.'s study, the study compared the muscular activation during bench presses - albeit in this case that of the pectoralis major , anterior deltoid and triceps brachii during a freeweight barbell bench press performed at different angles: 0°, 30°, 45° & -15° angles, to be specific. Want to become stronger, bigger, faster and leaner? Periodize appropriately! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% ...
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