BENCH PRESS – STICKING POINTS
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EMG STUDIES
PECTORALIS MAJOR, ANTERIOR DELTOIDS, TRICEPS
– Bench Press Narrow, Medium, Wider Grips
Wide, Medium, and Narrow Grip Width Effects on the Sticking Region during 1RM Bench – 2020 – Larsen, Gomo, van den Tillaar
· Strength Log Summary .
Procedure
– 14 bench press-trained recreational males ≥ 3 years of training performed 1-RM
– 1x bi-acromial distance = shoulder width
Results
1. wider grip – 1.7x bi-acromial distance: 80% pectoralis/delts . 20% triceps
2. medium grip – 1.4x bi-acromial distance: 75% pectoralis/delts . 25% triceps
3. close grip – 1x bi-acromial distance: 65% pectoralis/delts . 35% triceps
Mean RMS (SD) EMG activity of 8 upper limb muscles in the pre-sticking, sticking and post-sticking region of the wide, medium, and narrow grip bench press
| Muscle (μV) | Condition | Region Pre-sticking | Region Sticking | Region Post-sticking | Sign between regions | Sign between conditions |
|---|---|---|---|---|---|---|
| Pectoralis major upper | Wide grip | 733 ± 483 | 728 ± 514 | 752 ± 479 | ||
| Medium grip | 786 ± 598 | 718 ± 529 | 614 ± 333 | |||
| Narrow grip | 751 ± 596 | 700 ± 583 | 706 ± 479 | |||
| Pectoralis major lower | Wide grip | 514 ± 484 | 623 ± 785 | 679 ± 730 | ||
| Medium grip | 602 ± 523 | 598 ± 532 | 575 ± 454 | |||
| Narrow grip | 581 ± 492 | 639 ± 648 | 562 ± 487 | |||
| Triceps medialis | Wide grip | 571 ± 247 | 871 ± 301 | 978 ± 417 | Pre-sticking with all others | With medium and narrow |
| Medium grip | 689 ± 365 | 1006 ± 306 | 1137 ± 507 | Pre-with post-sticking | ||
| Narrow grip | 812 ± 281 | 847 ± 305 | 1040 ± 420 | |||
| Triceps lateralis | Wide grip | 472 ± 436 | 602 ± 477 | 702 ± 459 | Pre- with post-sticking | |
| Medium grip | 494 ± 337 | 593 ± 283 | 716 ± 450 | |||
| Narrow grip | 518 ± 337 | 611 ± 443 | 657 ± 562 | |||
| Deltoideus anterior | Wide grip | 893 ± 573 | 921 ± 615 | 1089 ± 801 | ||
| Medium grip | 808 ± 485 | 925 ± 615 | 1004 ± 694 | |||
| Narrow grip | 772 ± 484 | 874 ± 585 | 950 ± 721 | |||
| Deltoideus medius | Wide grip | 275 ± 388 | 297 ± 420 | 377 ± 547 | ||
| Medium grip | 238 ± 308 | 278 ± 298 | 274 ± 332 | |||
| Narrow grip | 256 ± 252 | 378 ± 397 | 356 ± 341 | |||
| Deltoideus posterior | Wide grip | 161 ± 121 | 218 ± 123 | 286 ± 189 | Pre-with sticking | |
| Medium grip | 161 ± 72 | 213 ± 123 | 263 ± 129 | Pre-with post-sticking | ||
| Narrow grip | 126 ± 47 | 186 ± 101 | 234 ± 73 | Pre-sticking with all others | ||
| Biceps brachii | Wide grip | 609 ± 560 | 218 ± 258 | 194 ± 241 | ||
| Medium grip | 415 ± 379 | 117 ± 116 | 127 ± 74 | |||
| Narrow grip | 341 ± 315 | 163 ± 118 | 120 ± 64 | |||