Bench Press study: Higher the weight, the less will be lifted by your pecs?

[pellius]

Interested in what Coach and Disgusted think about this.

http://suppversity.blogspot.com/2017/02/bench-press-study-higher-weight-less-of.html

[wes]

Supposedly 12 rep benches build pecs better than heavy weight and lower reps.

My 2 cents!! 

[SquatsRule]

Did they use experienced test subjects that know how to lift with their pecs?

[Zillotch]

Pushups will build a massive chest if ur not a genetic defective.

[Rudee]

The "Higher" the weight?  Shouldn't that be the 'heavier' the weight?

[mazrim]

Article says in conclusion that 90% for 3 to 4 reps is higher muscle activity  then 70% for 12.

[TheShape.]

I like my sets with reps of 5 for my chest, then a couple of pump sets afterwards.

[pellius]

Did they use experienced test subjects that know how to lift with their pecs?

It is clearly stated in the study.

[pellius]

Article says in conclusion that 90% for 3 to 4 reps is higher muscle activity  then 70% for 12.

Yes, that's correct. As the load increases absolute activity increase in the muscle groups involved. It's a subtle point but the study showed that the relative load starts to redistribute as the weight increases shifting more to the anterior delts.

At a weight equal to your 12RM (70% of the 1RM max), the pectoralis is still doing most of the work (3-6% more than the delts), with increasing weights, however, the anterior deltoid will take over. Eventually, at 100% of the 1RM, its normalized EMG activity will be 14-26% higher than those of the pectoralis.

[tres_taco_combo]

Pushups will build a massive chest if ur not a genetic defective.

Just the pump up technique?

[SquatsRule]

It is clearly stated in the study.

I didn't have time to read it which is why I asked.

[Hypertrophy]

Yes, that's correct. As the load increases absolute activity increase in the muscle groups involved. It's a subtle point but the study showed that the relative load starts to redistribute as the weight increases shifting more to the anterior delts.

At a weight equal to your 12RM (70% of the 1RM max), the pectoralis is still doing most of the work (3-6% more than the delts), with increasing weights, however, the anterior deltoid will take over. Eventually, at 100% of the 1RM, its normalized EMG activity will be 14-26% higher than those of the pectoralis.

I can see this happening. A lot of movements shift muscle action as they get heavier. Same thing happens with bent over rows. It can quickly go from a lat movement to a bicep/anterior delt movement.

When you look at the physics of the bench press, you see the pec action stopping about half way up because the arms are at a fixed distance due to grabbing the bar. Then the triceps and front delts take over. Guys with short arms and a barrel chest get a lot more pec activity than guys with long arms relative to their height.

[The Abdominal Snoman]

Take a look at 95% of the people in your gym who are trying to put on muscle while they bench press. Technique aside, just about all of them are just pushing the weight. Most have no mind/muscle connection going on with that exercise. Or very little. These same people have no problem getting that connection with say, a bicep curl where they hold the squeeze even for a micro-second. But not the chest while bench pressing. You see it with people who squat also. Hardly squeezing their quads/glutes(no homo) ect and just trying to push the weight. So the question is, can you build big pecs with just heavy weight alone with next to no feel of the chest while doing the exercise?

[Rudee]

Take a look at 95% of the people in your gym who are trying to put on muscle while they bench press. Technique aside, just about all of them are just pushing the weight. Most have no mind/muscle connection going on with that exercise. Or very little. These same people have no problem getting that connection with say, a bicep curl where they hold the squeeze even for a micro-second. But not the chest while bench pressing. You see it with people who squat also. Hardly squeezing their quads/glutes(no homo) ect and just trying to push the weight. So the question is, can you build big pecs with just heavy weight alone with next to no feel of the chest while doing the exercise?

Best mind/muscle connection I had with bench press is using 4 second reps.  2 seconds up. (count, one one-thousand.... two one-thousand) and then 2 seconds down. (count, one one-thousand.... two one-thousand).  You'll need to reduce the weight enough to allow you to fail around 8 or 9 reps.  With each rep being 4 seconds, your pecs will be under tension 30 seconds or so in total for each set, and you'll feel every bit of it in your pecs.

[pellius]

I didn't have time to read it which is why I asked.

Everyone has the same amount of time. It's how one spends it that matters. You seem to have adequate time posting on GetBig. That obviously takes priority over actual studies and experiments done in the field of resistance training. And I understand that the 3 minutes it takes to read that study severely taxes the upper limit of your generation's attention span.

Life is all about choices and trade offs. I rather spend the time writing this post than spoon feed the intellectually lazy.

I think there's been some updates on the Winona Ryder thread that you're active in. I'm sure you have plenty of time for that.

[pellius]

I can see this happening. A lot of movements shift muscle action as they get heavier. Same thing happens with bent over rows. It can quickly go from a lat movement to a bicep/anterior delt movement.

When you look at the physics of the bench press, you see the pec action stopping about half way up because the arms are at a fixed distance due to grabbing the bar. Then the triceps and front delts take over. Guys with short arms and a barrel chest get a lot more pec activity than guys with long arms relative to their height.

I recall Dennis Wolf commenting on how his chest improved when he started doing half reps on the incline. He said with full reps he felt it more in the tris and delts. And it seems that most pro bbers do half reps on all the chest pressing movements.

[Disgusted]

 I don't even have to read the study I can tell you that it's completely wrong. As long as your form is the same it doesn't matter if it's one rep or 12 reps.  Now as far as what rep range is better for growth that's a whole different story.

[Bevo]

Heavy strong benchers is usually not chest strength but triceps and back doing the work, common sense u see powerlifters are usually concentrating on training triceps with weighted dips and heavy close grip benching, jm presses, etc

Want to build a chest do what Phil does and do 4-5 plates each side on incline hammer strength machine  

[Bosch]

This article is a typical bullshittery you'll find in every fitness magazine.

the pectoralis is still doing most of the work (3-6% more than the delts)

Bench press is a complex movement - everyone has different technique, muscle attachment, tendons strength, mind control, etc. It's laughable to read how "scientists" have tested 12 people and now they have data accurate to a percent.

multimodular measuring system SMART

See? That's how you write for meatheads. Scientists and SMART system.

[MaxedNatural]

Pec deck > Hammer bench machine > Bench press and Pushups

HTH.

[FREAKgeek]

This article is a typical bullshittery you'll find in every fitness magazine.

Bench press is a complex movement - everyone has different technique, muscle attachment, tendons strength, mind control, etc. It's laughable to read how "scientists" have tested 12 people and now they have data accurate to a percent.

See? That's how you write for meatheads. Scientists and SMART system.

X2.

Just experiment with yourself and see what works and doesn't. Too much splitting hairs. Variety and progression over the long haul for BBing.

[ESFitness]

Look at how bodybuilders bench press vs powerlifters.

Pl bring their elbows in and use a lot more triceps.

[Parker]

I recall Dennis Wolf commenting on how his chest improved when he started doing half reps on the incline. He said with full reps he felt it more in the tris and delts. And it seems that most pro bbers do half reps on all the chest pressing movements.

Serge Nubret:

[/youtube]

Sergio Oliva:

[SquatsRule]

Everyone has the same amount of time. It's how one spends it that matters. You seem to have adequate time posting on GetBig. That obviously takes priority over actual studies and experiments done in the field of resistance training. And I understand that the 3 minutes it takes to read that study severely taxes the upper limit of your generation's attention span.

Life is all about choices and trade offs. I rather spend the time writing this post than spoon feed the intellectually lazy.

I think there's been some updates on the Winona Ryder thread that you're active in. I'm sure you have plenty of time for that.

Sorry to upset you. I'm barely on getbig and haven't been really active for years. I was just browsing at work and wanted to know if your study was worth my time or not. Thanks for the Winona Rider update.

[Yamcha]

High Rep Push-ups of Peace