Posted on Mar 29, 2016
Which variation of the Barbell Bench Press do you prefer? Why?
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This article concludes that the decline works your pecs more and your anterior delts less.
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http://www.academia.edu/13057466/Comparison_among_the_EMG_activity_of_the_pectoralis_major_anterior_deltoidis_and_triceps_brachii_during_the_bench_press_and_peck_deck_exercises
Awesome!
http://www.academia.edu/13057466/Comparison_among_the_EMG_activity_of_the_pectoralis_major_anterior_deltoidis_and_triceps_brachii_during_the_bench_press_and_peck_deck_exercises
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While it has long been thought that bench press was the leading builder of pecs, it just is not. It is a a leading cause of shoulder and delt injuries. The reason for this being it does not address the biomechanics of the muscle itself. A variation of incline dumb bell press is a good option. Overall, finding out what works for you, as the individual, is the important factor.
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SGT (Join to see)
The [flat] barbell bench press is normally considered to be dangerous because of excessive range of motion - touching the chest. Shortening the ROM changes the feel quite a bit.
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SGT (Join to see) I like the flat because I can judge my strength from a nature perspective and strengthen my left arm/side a lot more versus my right(dominate) side.
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SGT (Join to see)
I'd have suspected you'd choose "none" as dumbbells are many times better for correcting muscle imbalances.
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MSG (Join to see)
depends on the area, inner pecks weather upper or lower the key is elbow to elbow not hands, for upper pecks dont go hire than 45 degress, dumbells are very effective in this because of the imbalances, too much crap out there about benching, unless your a power lifter
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I actually incorporate all 3 in my regimen. If I don't have a good spotter, I'll use the smith machine. I also alternate and use Dumbbells in place of a barbell to work the stability muscles.
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