old study of decline vs incline presses

[Simpllyhuge]

I am not understand the retracted shoulders on flat, have trouble doing it and locking out.
I am gonna start doing military press to the chest and weighted dips on days with no spot.

 

[Jelet]

Im probably going to piss a few people off but I dont personally believe in being able to target the "upper chest" or "lower chest"

i believe they are activated equally when doing chest presses.

this study supports my belief.

http://www.daveywaveyfitness.com/wp...the-EMG-Activity-of-Five-Shoulder-Muscles.pdf


Some of the research:

Barnett, C., et al. (1995) showed that the clavicular head showed no significant difference in EMG activity from the horizontal to the incline position but was least active during the decline bench press. "

Barnett, C., et al (1995), also found this to be true, noting "The incline press does not result in greater activation of the clavicular head of the pectoralis major than the horizontal bench press."

Glass, S. C., & Armstrong, Ty. (1997) EMG results also showed no significant difference for upper pectoral activation between the incline and decline bench press.

"With regard to the angle of bench press, the upper pectoral portion is unchanged."

If a muscle only has one point of insertion, then it can ONLY contract entirely from origin into insertion. Because two nerves innervate the muscle via the clavicular and sternal portions (potions- not heads; heads would imply separate and distinct portions of the muscle, as in biceps, triceps, or quads)

just genetics IMO that determine which shapes the chest.

 

[E.J.]

Im probably going to piss a few people off but I dont personally believe in being able to target the "upper chest" or "lower chest"

i believe they are activated equally when doing chest presses.

this study supports my belief.

http://www.daveywaveyfitness.com/wp...the-EMG-Activity-of-Five-Shoulder-Muscles.pdf


Some of the research:

Barnett, C., et al. (1995) showed that the clavicular head showed no significant difference in EMG activity from the horizontal to the incline position but was least active during the decline bench press. "

Barnett, C., et al (1995), also found this to be true, noting "The incline press does not result in greater activation of the clavicular head of the pectoralis major than the horizontal bench press."

Glass, S. C., & Armstrong, Ty. (1997) EMG results also showed no significant difference for upper pectoral activation between the incline and decline bench press.

"With regard to the angle of bench press, the upper pectoral portion is unchanged."

If a muscle only has one point of insertion, then it can ONLY contract entirely from origin into insertion. Because two nerves innervate the muscle via the clavicular and sternal portions (potions- not heads; heads would imply separate and distinct portions of the muscle, as in biceps, triceps, or quads)

just genetics IMO that determine which shapes the chest.

I didn't read the study but I know for a fact I can target my lower chest with decline and my upper chest with incline. No disrespect intended.

 

[zaven]

Lower the bar to your neck (use pins or a good spot, of course) and you'll see just how tough they are.

I gotta disagree here buddy.....in my opinion lowering the bar to your neck completely erases the benefit of using the decline properly in the first place.

For me its just not a natural movement for my joints and range of motion. Sure its harder but i believe this is due to joint strain, ect, and not necessarily an indicator that the pecs are having to work harder.

Just my opinion on it...

 

[Sir Anabolic]

I just can't get the right groove with declines. All I get it tricep work?

 

[275bills]

I just can't get the right groove with declines. All I get it tricep work?

I get barley any , widen your grip maybe?

 

[Sir Anabolic]

I get barley any , widen your grip maybe?

Tried that but I feel too much delts

 

[Simpllyhuge]

My gym decline is too much of an angle, they should call it the guillotine press, especially if you have no spotter.