Tags

Type your tag names separated by a space and hit enter

Bench Press Upper-Body Muscle Activation Between Stable and Unstable Loads.
J Strength Cond Res. 2015 Dec; 29(12):3279-83.JS

Abstract

The bench press is one of the most commonly used upper-body exercises in training and is performed with many different variations, including unstable loads (ULs). Although there is much research on use of an unstable surface, there is little to none on the use of an UL. The purpose of this study was to investigate muscle activation during the bench press while using a stable load (SL) vs. UL. Twenty resistance-trained men (age = 24.1 ± 2 years; ht = 177.5 ± 5.8 cm; mass = 88.7 ± 13.7 kg) completed 2 experimental conditions (SL and UL) at 2 different intensities (60 and 80% one repetition maximum). Unstable load was achieved by hanging 16 kg kettlebells by elastic bands from the end of the bar. All trial lifts were set to a 2-second cadence with a slight pause at the bottom. Subjects had electrodes attached to 5 muscles (pectoralis major, anterior deltoid, medial deltoid, triceps brachii, and latissimus dorsi) and performed 3 isometric bench press trials to normalize electromyographic data. All 5 muscles demonstrated significantly greater activation at 80% compared with 60% load and during concentric compared with eccentric actions. These results suggest that upper body muscle activation is not different in the bench press between UL and SL. Therefore, coaches should use their preference when designing training programs.

Authors+Show Affiliations

Department of Kinesiology, Human Performance Laboratory, Center for Sport Performance, California State University, Fullerton, California.No affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info available

Pub Type(s)

Journal Article

Language

eng

PubMed ID

26540024

Citation

Dunnick, Dustin D., et al. "Bench Press Upper-Body Muscle Activation Between Stable and Unstable Loads." Journal of Strength and Conditioning Research, vol. 29, no. 12, 2015, pp. 3279-83.
Dunnick DD, Brown LE, Coburn JW, et al. Bench Press Upper-Body Muscle Activation Between Stable and Unstable Loads. J Strength Cond Res. 2015;29(12):3279-83.
Dunnick, D. D., Brown, L. E., Coburn, J. W., Lynn, S. K., & Barillas, S. R. (2015). Bench Press Upper-Body Muscle Activation Between Stable and Unstable Loads. Journal of Strength and Conditioning Research, 29(12), 3279-83. https://doi.org/10.1519/JSC.0000000000001198
Dunnick DD, et al. Bench Press Upper-Body Muscle Activation Between Stable and Unstable Loads. J Strength Cond Res. 2015;29(12):3279-83. PubMed PMID: 26540024.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Bench Press Upper-Body Muscle Activation Between Stable and Unstable Loads. AU - Dunnick,Dustin D, AU - Brown,Lee E, AU - Coburn,Jared W, AU - Lynn,Scott K, AU - Barillas,Saldiam R, PY - 2015/11/6/entrez PY - 2015/11/6/pubmed PY - 2016/7/1/medline SP - 3279 EP - 83 JF - Journal of strength and conditioning research JO - J Strength Cond Res VL - 29 IS - 12 N2 - The bench press is one of the most commonly used upper-body exercises in training and is performed with many different variations, including unstable loads (ULs). Although there is much research on use of an unstable surface, there is little to none on the use of an UL. The purpose of this study was to investigate muscle activation during the bench press while using a stable load (SL) vs. UL. Twenty resistance-trained men (age = 24.1 ± 2 years; ht = 177.5 ± 5.8 cm; mass = 88.7 ± 13.7 kg) completed 2 experimental conditions (SL and UL) at 2 different intensities (60 and 80% one repetition maximum). Unstable load was achieved by hanging 16 kg kettlebells by elastic bands from the end of the bar. All trial lifts were set to a 2-second cadence with a slight pause at the bottom. Subjects had electrodes attached to 5 muscles (pectoralis major, anterior deltoid, medial deltoid, triceps brachii, and latissimus dorsi) and performed 3 isometric bench press trials to normalize electromyographic data. All 5 muscles demonstrated significantly greater activation at 80% compared with 60% load and during concentric compared with eccentric actions. These results suggest that upper body muscle activation is not different in the bench press between UL and SL. Therefore, coaches should use their preference when designing training programs. SN - 1533-4287 UR - https://www.unboundmedicine.com/medline/citation/26540024/Bench_Press_Upper_Body_Muscle_Activation_Between_Stable_and_Unstable_Loads_ DB - PRIME DP - Unbound Medicine ER -