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Effect of an Unstable Load on Primary and Stabilizing Muscles During the Bench Press.
J Strength Cond Res. 2017 Feb; 31(2):430-434.JS

Abstract

Ostrowski, SJ, Carlson, LA, and Lawrence, MA. Effect of an unstable load on primary and stabilizing muscles during the bench press. J Strength Cond Res 31(2): 430-434, 2017-Unstable resistance exercises are performed to increase activity of stabilizing muscles. The premise is that this increase in activity will yield greater strength gains than traditional resistance exercises. The purpose of this study was to determine if an unstable load increases muscle activity of stabilizing muscles during a bench press as compared with a standard bench press with a typical load. Fifteen resistance-trained males (age 24.2 ± 2.7 years, mass 84.8 ± 12.0 kg, height 1.77 ± 0.05 m, weight lifting experience 9.9 ± 3.4 years, and bench press 1 repetition maximum [1RM] 107.5 ± 25.9 kg) volunteered for this study. Subjects pressed 2 sets of 5 repetitions in both stable (75% 1RM) and unstable (60% 1RM) conditions using a standard barbell and a flexible Earthquake bar, respectively. Surface electromyography was used to detect muscle activity of primary movers (pectoralis major, anterior deltoid, and triceps) and stabilizing musculature (latissimus dorsi, middle and posterior deltoid, biceps brachii, and upper trapezius). Muscle activity was compared using a multivariate analysis of variance to determine significant (p ≤ 0.05) phase and condition differences. The right and left biceps and the left middle deltoid were significantly more active in the unstable condition. Some of the stabilizing muscles were found to be significantly more active in the unstable condition with 15% less weight. Therefore, bench pressing with an unstable load appears promising in activating stabilizing musculature compared with pressing a typical barbell.

Authors+Show Affiliations

Departments of 1Exercise and Sports Performance and 2Physical Therapy, University of New England, Portland, Maine; and 3Center for Excellence in the Neurosciences, University of New England, Portland, Maine.No affiliation info availableNo affiliation info available

Pub Type(s)

Journal Article

Language

eng

PubMed ID

27564994

Citation

Ostrowski, Stephanie J., et al. "Effect of an Unstable Load On Primary and Stabilizing Muscles During the Bench Press." Journal of Strength and Conditioning Research, vol. 31, no. 2, 2017, pp. 430-434.
Ostrowski SJ, Carlson LA, Lawrence MA. Effect of an Unstable Load on Primary and Stabilizing Muscles During the Bench Press. J Strength Cond Res. 2017;31(2):430-434.
Ostrowski, S. J., Carlson, L. A., & Lawrence, M. A. (2017). Effect of an Unstable Load on Primary and Stabilizing Muscles During the Bench Press. Journal of Strength and Conditioning Research, 31(2), 430-434. https://doi.org/10.1519/JSC.0000000000001497
Ostrowski SJ, Carlson LA, Lawrence MA. Effect of an Unstable Load On Primary and Stabilizing Muscles During the Bench Press. J Strength Cond Res. 2017;31(2):430-434. PubMed PMID: 27564994.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Effect of an Unstable Load on Primary and Stabilizing Muscles During the Bench Press. AU - Ostrowski,Stephanie J, AU - Carlson,Lara A, AU - Lawrence,Michael A, PY - 2016/8/27/pubmed PY - 2017/3/16/medline PY - 2016/8/27/entrez SP - 430 EP - 434 JF - Journal of strength and conditioning research JO - J Strength Cond Res VL - 31 IS - 2 N2 - Ostrowski, SJ, Carlson, LA, and Lawrence, MA. Effect of an unstable load on primary and stabilizing muscles during the bench press. J Strength Cond Res 31(2): 430-434, 2017-Unstable resistance exercises are performed to increase activity of stabilizing muscles. The premise is that this increase in activity will yield greater strength gains than traditional resistance exercises. The purpose of this study was to determine if an unstable load increases muscle activity of stabilizing muscles during a bench press as compared with a standard bench press with a typical load. Fifteen resistance-trained males (age 24.2 ± 2.7 years, mass 84.8 ± 12.0 kg, height 1.77 ± 0.05 m, weight lifting experience 9.9 ± 3.4 years, and bench press 1 repetition maximum [1RM] 107.5 ± 25.9 kg) volunteered for this study. Subjects pressed 2 sets of 5 repetitions in both stable (75% 1RM) and unstable (60% 1RM) conditions using a standard barbell and a flexible Earthquake bar, respectively. Surface electromyography was used to detect muscle activity of primary movers (pectoralis major, anterior deltoid, and triceps) and stabilizing musculature (latissimus dorsi, middle and posterior deltoid, biceps brachii, and upper trapezius). Muscle activity was compared using a multivariate analysis of variance to determine significant (p ≤ 0.05) phase and condition differences. The right and left biceps and the left middle deltoid were significantly more active in the unstable condition. Some of the stabilizing muscles were found to be significantly more active in the unstable condition with 15% less weight. Therefore, bench pressing with an unstable load appears promising in activating stabilizing musculature compared with pressing a typical barbell. SN - 1533-4287 UR - https://www.unboundmedicine.com/medline/citation/27564994/Effect_of_an_Unstable_Load_on_Primary_and_Stabilizing_Muscles_During_the_Bench_Press_ L2 - https://doi.org/10.1519/JSC.0000000000001497 DB - PRIME DP - Unbound Medicine ER -