Muscle Activation During Different Bench Press Inclinations
It's Monday!
On this international bench press day, we’re looking at a study that analysed how different bench angles affect muscle activation during the bench press exercise (PMID: 33049982).
Key Points
Objective: The study aimed to evaluate the electromyographic (EMG) activity levels of the pectoralis major (divided into upper, middle, and lower portions), anterior deltoid, and triceps brachii during bench press exercises performed at five different angles: 0°, 15°, 30°, 45°, and 60°.
Participants: Thirty trained adults with at least one year of resistance training experience participated in the study.
Methodology: EMG activity was recorded at 60% of each participant's one-repetition maximum (1RM) for each bench angle. Participants performed sets of bench presses at each inclination, and muscle activation was measured using surface electrodes placed on the targeted muscles.
Findings:
The upper portion of the pectoralis major showed maximal EMG activity at a 30° incline.
The middle and lower portions exhibited higher activation at a 0° incline.
The anterior deltoid had the highest activation at a 60° incline.
The triceps brachii showed consistent EMG activity across all inclinations, indicating its role as a stabiliser rather than a primary mover.
