Muscle activity in asymmetric bench press among resistance-trained individuals

ObjectiveThis study systematically investigated the effects of graded asymmetric load bench press offset training on muscle activation patterns, exercise-induced fatigue, and movement performance in bodybuilders.MethodsTen male athletes (age: 24.20 ± 1.91 years; 1 R M bench press: 120.00 ± 14.66 kg) underwent randomized crossover trials with 0% (symmetrical), 2%, 4%, and 6% asymmetric load interventions (70% 1 R M total load). Surface electromyography (sEMG) quantified activation levels of pectoralis major (PM), anterior deltoid (AD), triceps brachii (TB), and external oblique (EO), while barbell kinematics, blood lactate, and heart rate were analyzed to assess fatigue.ResultKey findings revealed significant interlimb asymmetry under symmetrical loading, with dominant-side PM (51 ± 6.82 vs 35 ± 5.32 MVIC%, p = 0.009) and AD (48.2 ± 5.05 vs 32.6 ± 9.21 MVIC%, p = 0.038) exhibiting higher activation than the non-dominant side. Asymmetric loading effectively mitigated this imbalance: 6% intervention increased non-dominant PM (54.4% ± 8.46% vs 0%: 35 ± 5.32 MVIC%, p = 0.035) and AD activation (52.3% ± 12.7% vs 0%: 32.6 ± 9.21 MVIC%, p = 0.022), but triggered compensatory EO recruitment (31.1% ± 12.3% vs 0%: 12.8 ± 3.34 MVIC%, p < 0.001). Performance metrics declined progressively with higher asymmetry: 6% loading reduced barbell velocity (MV: 0.28% ± 0.03% vs 0%: 0.38 ± 0.04 m/s, p < 0.001), repetitions (6.63% ± 2.40% vs 0%: 13.90 ± 2.52, p < 0.001), and power (MP: 357% ± 43% vs 0%: 437 ± 53.70 W, p = 0.009). Physiological fatigue markers intensified at 6% asymmetry, evidenced by elevated post-exercise blood lactate (7.42% ± 1.59% vs 0%: 9.88 ± 0.75 mmol/L, p = 0.003) and prolonged heart rate recovery.ConclusionThe study identifies 2%–4% asymmetric loading as optimal for enhancing non-dominant muscle activation while minimizing fatigue, whereas 6% interventions induce core compensation and performance deterioration. These findings establish evidence-based thresholds for precision training protocols, addressing interlimb asymmetry while balancing neuromuscular efficacy and physiological strain. Methodological innovations include multidimensional analysis of biomechanical, electromyographic, and physiological responses, advancing the understanding of neuromuscular coordination in asymmetric resistance training.

Background: Based on the understanding of the muscle activation relationship between the infraspinatus and posterior deltoid muscles to according to the angle of motion during external rotation on glenohumeral joint, effective shoulder joint strengthening exercise for the prevention and rehabilitation of shoulder injury due to muscle strength imbalance can be performed by achieving the ideal muscle activity ratio during exercise. Objectives: To compare and analyze the muscle activation changes and activity ratio of the infraspinatus and posterior deltoid muscles according to the glenohumeral external rotation angle. Design: Quasi-randomized trial. Methods: The study included 48 healthy male and female adults who provided informed consent for participation in the study. All the subjects performed isometric glenohumeral external rotation by setting the angle of motion to 30°, 45°, and 60° using a 5 kg resistance weight pulley. On surface electromyography, the differences in muscle activation and activity ratio between the infraspinatus and posterior deltoid muscles were investigated. Results: A significant difference in muscle activation was found in the comparison between the infraspinatus and posterior deltoid muscles according to the glenohumeral external rotation angle (P<.05). The muscle activation levels of the infraspinatus and posterior deltoid muscles were highest at the external rotation angles of 30° and 60°, respectively. The muscle activity ratio between the infraspinatus and posterior deltoid muscles also showed a significant difference (P<.05) and was highest at the shoulder external rotation angle of 30°. Conclusion: The findings of this study suggest that muscle activity is the highest at the shoulder external rotation angle of 30° in healthy individuals.

Background: This study aimed to compare the muscle activity between the symmetric and selected asymmetric loads (2.5%; 5% and 7.5% differences in load position between sides of the bar) during the flat bench press (BP) exercise at 70%1RM. The study included 10 resistance-trained males (25.3 ± 2.3 years; 82.9 ± 6.9 kg; 177.8 ± 4.5 cm; 1RM BP: 104.5 ± 8.6 kg; experience: 5.6 ± 1.5 years). Methods: To assess the differences in muscle activity between both sides of the body and load placement, the participants performed several attempts of the BP with symmetric and asymmetric load at 70%1RM in a random order (symmetric; 2.5%; 5% and 7.5% differences in load position between sides of the bar). Peak muscle activity of dominant and non-dominant body-side was recorded for the pectoralis major (PM), anterior deltoid (AD), and the long head of the triceps brachii (TB). Results: A two-way repeated-measures analysis of variance (ANOVA) indicated a statistically significant main interaction between side and load (p < 0.01) for AD, PM and TB muscles. Conclusion: The results of this study showed that asymmetrically loaded BP leads to significantly higher muscle activity on the loaded side of the body. The offset training method during bilateral resistance exercise may be an effective and simple approach for reductions in muscle imbalances and improvement in bilateral exercise performance.

The bench press exercise exists in multiple forms including the machine and free weight bench press. It is not clear though how each mode differs in its effect on muscle activation. The purpose of this study was to compare muscle activation of the anterior deltoid, medial deltoid, and pectoralis major during a Smith machine and free weight bench press at lower (70% 1 repetition maximum [1RM]) and higher (90% 1RM) intensities. Normalized electromyography amplitude values were used during the concentric phase of the bench press to compare muscle activity between a free weight and Smith machine bench press. Participants were classified as either experienced or inexperienced bench pressers. Two testing sessions were used, each of which entailed either all free weight or all Smith machine testing. In each testing session, each participant's 1RM was established followed by 2 repetitions at 70% of 1RM and 2 repetitions at 90% of 1RM. Results indicated greater activation of the medial deltoid on the free weight bench press than on the Smith machine bench press. Also, there was greater muscle activation at the 90% 1RM load than at the 70% 1RM load. The results of this study suggest that strength coaches should consider choosing the free weight bench press over the Smith machine bench press because of its potential for greater upper-body muscular development.

Background/Objectives: This study aimed to investigate the effects of intrinsic and extrinsic motivation on selective muscle activation of the shoulder girdle during the barbell bench press. Specifically, this research focused on how attentional focus on individual muscles, such as the anterior deltoid (AD), pectoralis major (PM), and triceps brachii long (TBL), could influence their electromyographic (EMG) activity during the exercise. Methods: Twelve male participants, with at least five years of strength training experience, performed bench press exercises under two conditions: with extrinsic motivation (no specific focus on muscle activity) and with intrinsic motivation (internal focus on specific muscles). Surface electromyography (sEMG) was used to measure muscle activity during three sets of bench presses at 60% of one repetition maximum (1RM). Participants were instructed to focus on the activation of specific muscles in a randomized sequence. Results: The intrinsic motivation condition significantly increased muscle activation compared to extrinsic motivation. Electromyographic activity of the AD, PM, and TBL muscles was notably higher when participants focused their attention on these muscles. AD activation increased from 71.78 ± 11.13%MVC (extrinsic) to 88.03 ± 8.84%MVC (intrinsic) (p = 0.0019), while PM and TBL activation also demonstrated significant increases under intrinsic focus. Conclusions: The study concludes that intrinsic motivation, or an internal focus on specific muscle activation, can significantly enhance EMG activity in target muscles during the bench press exercise. This finding has important implications for resistance training and rehabilitation, where focused muscle activation can be utilized to improve training outcomes and muscle engagement.

Introduction The etiology of spinal deformity in idiopathic scoliosis is unclear to date. One of the suspected influences is the asymmetric loading condition involved in the disorder. The aim of this project is to test the hypothesis that asymmetric dynamic loading influences the morphological and biological characteristics of the intervertebral discs in scoliosis. The study is performed with organ cultured discs by using a custom-designed asymmetrical loading device. Material and Methods Bovine caudal discs (6–10 months) were used in current study. For symmetric dynamic loading (Parallel), discs were placed in custom-designed chambers, and compressed by parallel metal plates in a Bose mechanical testing device. For asymmetric dynamic loading (Wedge), a 10° wedge was placed underneath the discs to mimic the load bearing condition of discs in scoliotic patients. The discs were submitted to 2 different load regimes: (1) 1 hour dynamic loading (0.02–0.4 MPa, 1Hz) and 23 hours free swelling culture for 7 days; (2) 1 hour dynamic loading (0.02–0.4 MPa, 1Hz) and 23 hours static loading (0.2 MPa) for 7 days. Disc heights were measured with caliper before and after each loading. After 7 days of culture, gene expression levels of aggrecan (ACAN), type I and II collagen (COL1 and COL2), IL1, IL6, and MMP1 in the annulus fibrosus was analyzed by real-time PCR. Genes that have been found dysregulated in human scoliotic discs compared with healthy controls were also measured in the organ cultured discs, including MMP13, type X collagen (COL10), CXCR4, BMP3, S100A12, and S100A8 ( n = 8). Results Disc height showed a constant drop in load regime 2, while a temporary decrease after 1h dynamic loading followed by free swelling recovery was noted in load regime 1. After 7th dynamic loading, the change in shape was greater in load regime 2 (disc height ratio wedged to non-wedged side of 0.81), than that in load regime 1 (height ratio of 0.87, p &lt; 0.05). Under load regime 2, MMP13 gene expression level increased 6.1-fold in Wedge disc compared with Parallel disc, while gene expression levels of COL10, CXCR4, BMP3, S100A12, and S100A8 were not affected. Gene expression levels of ACAN, COL1 and COL2 under load regime 1 were significantly higher compared with load regime 2. Moreover, discs under load regime 2 showed a trend in higher IL1, IL6, and MMP1 gene expression compared with regime 1. Conclusion Diurnal dynamic loading and free swelling recovery could maintain the gene expression of organ cultured discs at their physiological level. Diurnal dynamic loading followed by static loading mimicked a degenerative condition, as indicated by lower anabolic and higher catabolic gene expression. These results suggest that recovery of disc height and morphology after dynamic load may help to prevent degeneration of discs under constant loading. Asymmetric dynamic and static loading regime induces an increase in MMP13 gene expression compared with symmetric loading, which was also observed in a human scoliosis sample dataset. These results indicate that short-term asymmetric loading may be used to mimic early changes associated with the onset of scoliosis. Acknowledgment This study is supported by AOSpine International.

Background/PurposeThe Elastic band pull-apart exercise is commonly used in rehabilitation. It involves pulling an elastic resistance band with both hands in horizontal abduction or diagonal arm movements. The extent of muscle activation during this exercise is unknown. The purpose of this study was to measure the electromyographic (EMG) activity of shoulder-girdle muscles during the pull-apart exercise using resistance bands and to determine the effects of arm position and movement direction on shoulder-girdle muscle activity.Materials/MethodsSurface EMG activity was measured on the infraspinatus, upper trapezius, middle trapezius, lower trapezius and posterior deltoid of the dominant shoulder. After measurement of maximal voluntary contraction (MVC) for each muscle, subjects performed the band pull-apart exercise in three hand positions (palm up, neutral, palm down) and three movement directions (diagonal up, horizontal, diagonal down). Elastic band resistance was chosen to elicit moderate exertion (5/10 on the Borg CR10 scale). The order of the exercises was randomized and three repetitions of each exercise were performed. Mean peak EMG activity in each muscle across the repetitions was calculated and expressed as a percentage of MVC. Peak normalized EMG activity in each muscle was compared in two-way (hand position x direction) repeated-measures ANOVA.ResultsData were collected from 10 healthy subjects (all males, age 36±12 years). Peak muscle activity ranged from 15.3% to 72.6% of MVC across muscles and exercise conditions. There was a significant main effect of hand position for the infraspinatus and lower trapezius, where muscle activity was highest with the palm up hand position (p < 0.001), and for the upper trapezius and posterior deltoid, where muscle activity was highest with the palm down position (p-value range < 0.001-0.004). There was a significant main effect of movement direction, where the diagonal up direction demonstrated the highest muscle activity for the infraspinatus, upper trapezius, lower trapezius, and posterior deltoid (p-value range < 0.001-0.02).ConclusionAltering hand position and movement direction during performance of an elastic band pull-apart exercise can affect magnitudes of shoulder-girdle muscle activity. Clinicians may alter a patient’s hand position and movement direction while performing the band pull-apart exercise in order to increase muscle activity in target muscles or diminish muscle activity in other muscles.Level of Evidence2b

Background: Exercise selection plays a key role in the muscle recruitment pattern of different muscles groups, and the type of external load system may affect the muscle demand due to varying joint torques. Methods: This study aimed to compare the muscle activation of the main muscle groups involved in the bench press performed with two different types of external resistance, a free-weight (i.e., dumbbell), and a pulley system (i.e., cable), in trained individuals. Twelve resistance-trained young adults (26±4.7 years; 26.6±2.0 kg/m2) performed one set of 10 maximal repetitions (RM) with 75% 1RM in dumbbell bench press (DBP) and cable bench press (CBP). The muscle activity of the pectoral major (PM), anterior deltoid (AD), bicep brachii (BB), and triceps brachii (TB) was recorded with surface electromyography (EMG), and the maximal voluntary isometric contraction (MVIC) was assessed for each muscle group. The Mann-Whitney U test was used with p≤0.05. Results: There were no significant differences in muscle activity for PM and AD among the exercises (p&gt;0.05). However, the BB showed greater activity on the CBP (p≤0.05), and the activation of the TT was higher on the DBP (p≤0.05). Conclusions: The results suggest that for resistance-trained individuals, the PM and AD were similarly recruited in these two exercises. Nevertheless, the CBP was superior to the BB muscle activity, and the DBP was superior to the TB muscle activity.

The National Institute for Occupational Safety and Health suggests there is insufficient biomechanical or epidemiological evidence to recommend the use of back belts in industry. From a biomechanical perspective, previous work suggests that lifting belts stiffen the torso, particularly in the frontal and transverse planes. To determine whether lifting belts stiffen the torso and alter the trunk muscle response during a sudden loading event, we tested the hypotheses that (a) lifting belts alter peak muscle activity recorded with electromyography (EMG) during sudden loading and (b) lifting belts have a larger impact on trunk muscle response when sudden loads are applied asymmetric to the torso's midsagittal plane. A sudden load was delivered to 10 men and 10 women without history of low back disorder via a cable attached to a thoracic harness; motion was restricted to the lumbar spine. Results indicate that gender was not a significant factor in this study. The lifting belt reduced the peak normalized EMG of the erector spinae muscles on average by 3% during asymmetric loading, though peak normalized EMG was increased by 2% during symmetric loading. Lifting belts have been shown to slightly reduce peak erector spinae activity during asymmetric sudden loading events in a constrained paradigm; however, the effects of lifting belts are too small to provide effective protection of workers. Actual or potential applications include the assessment of lifting belts as protective devices in workers based on the effects of lifting belts on the trunk muscle activity.

The aims of this study were to compare muscle activity of the anterior deltoid, medial deltoid, and posterior deltoid in the bench press, dumbbell fly, shoulder press, and lateral raise exercises. Thirteen men experienced in strength training volunteered for the study. Muscle activation was recorded during maximum isometric voluntary contraction (MVIC) for data normalization, and during one set of 12 repetitions with the load of 60% 1RM in all exercises proposed. One-way repeated-measures ANOVA with Bonferroni’s posthoc was applied using a 5% significance level. For anterior deltoid, the shoulder press (33.3% MVIC) presented a significantly higher level of activation when compared to other exercises. Also, no significant difference was found between the bench press (21.4% MVIC), lateral raise (21.2% MVIC), and dumbbell fly (18.8% MVIC). For the medial deltoid, the lateral raise (30.3% MVIC) and shoulder press (27.9% MVIC) presented a significantly higher level of activity than the bench press (5% MVIC) and dumbbell fly (3.4% MVIC). Besides, no significant difference was found between the bench press and the dumbbell fly. For the posterior deltoid, the lateral raise (24% MVIC) presented a significantly higher level of activation when compared to other exercises. For the posterior deltoid portion, the shoulder press (11.4% MVIC) was significantly more active than the bench press (3.5% MVIC) and dumbbell fly (2.5% MVIC). Moreover, no significant difference was found between the bench press and the dumbbell fly. In conclusion, the shoulder press and lateral raise exercises showed a higher level of muscle activation in the anterior deltoid and medial deltoid when compared to the bench press and dumbbell fly exercises.

The aim of the study was to compare the EMG amplitude in bench press (stable loads) to bench press using loads moving in anteroposterior and mediolateral directions. Seventeen resistance-trained men, with 9.4±4.7 years of resistance training experience were recruited. After a familiarization session assessing 1 repetition maximum (RM) in the bench press, participants performed: 1) bench press with traditional stable loading 2) bench press with loads (2x5kg) attached as pendulums swinging forward/backwards and 3) left/right in randomized order. The total load was 70% of the 1RM load. Electromyography was measured in the pectoralis major, anterior- and posterior deltoid, biceps brachii, triceps brachii and external obliques. Using stable loads, the pectoralis major demonstrated lower EMG amplitude compared to the two unstable conditions. In the external obliques, the stable conditions demonstrated lower EMG amplitude than the swing in the mediolateral direction, but not the anteroposterior direction. There were no differences between two swinging loads or the three conditions for the triceps brachii, biceps brachii, anterior deltoid or posterior deltoid. In conclusion, swinging in bench press resulted in similar EMG amplitude in the shoulder- and arm muscles, but greater pectoralis and external oblique (only mediolateral swing) activity compared to bench press.

This study aims to compare muscle activity in the pectoralis major, anterior deltoid, and triceps brachii in the horizontal bench press exercise with a prone grip at 150% and 50% of the biacromial width and the seated chest press exercise with two types of grips (a neutral grip at ~150% of the biacromial width and a prone grip at ~200% of the biacromial width). Twenty physically active adults performed a set of 8 repetitions at 60% of the one repetition maximum. The results showed that the clavicular portion of the pectoralis major had significantly greater muscle activity in the seated chest press exercise with a neutral grip (~30% of the maximal voluntary isometric contraction (MVIC)) than in the lying bench press exercise with a prone grip at 150% of the biacromial width (~25% MVIC). The muscle activity of the anterior deltoid was not significantly different across any exercise or grip evaluated (~24% MVIC). The muscle activity of the triceps brachii was significantly higher in the lying bench press exercise with a grip at 50% biacromial width (~16% MVIC) than at 150% of the biacromial width (~12% MVIC). In conclusion, all exercises and grips showed similar muscle activity, and the selection of these exercises should not be based exclusively on the grounds of muscle activation but rather on the load capacity lifted, the level of technique of the participant, and/or the transference to the specific sporting discipline or event.

This study aimed to investigate the effect of hand grip force on the activity of shoulder muscles in 2 arm postures. The muscle activity of the upper trapezius, lower trapezius, infraspinatus, anterior deltoid, and posterior deltoid muscles in 22 healthy subjects (11 men and 11 women) were measured using surface electrodes during 4 hand gripping tasks (0%, 30%, 50%, and 70% of maximum voluntary contraction) in 2 shoulder positions (neutral position and 90° elevation position). Among changing grip force significantly differenced infraspinatus, anterior deltoid, and posterior deltoid muscles' activity in the shoulder neutral position(p<0.05). In the shoulder 90° elevation position, anterior deltoid, posterior deltoid muscles' activity was significantly differenced (p<0.05). Hand gripping was found to alter muscle activation. The hand grip task activated the infraspinatus muscle in the neutral position and inhibited the deltoid muscle in the 90° elevation position. This finding may prove useful for the development preventative measures and rehabilitation strategies for shoulder injuries.

Lawrence, MA, Leib, DJ, Ostrowski, SJ, and Carlson, LA. Nonlinear analysis of an unstable bench press bar path and muscle activation. J Strength Cond Res 31(5): 1206-1211, 2017-Unstable resistance exercises are typically performed to improve the ability of stabilizing muscles to maintain joint integrity under a load. The purpose of this study was to examine the effects of an unstable load (as provided by a flexible barbell and a load suspended by elastic bands) on the bar path, the primary musculature, and stabilizing musculature while bench pressing using nonlinear analyses. Fifteen resistance-trained men (age 24.2 ± 2.7 years, mass 84.1 ± 12.0 kg, height 1.77 ± 0.05 m, 9.9 ± 3.4 years of lifting experience, and bench press 1 repetition maximum (RM) 107.5 ± 25.9 kg) volunteered for this study. Subjects pressed 2 sets of 5 repetitions in both stable (total load 75% 1RM) and unstable (total load 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 bar stabilizing musculature (latissimus dorsi, middle and posterior deltoid, biceps brachii, and upper trapezius). During the unstable condition, the bar moved in more ways and was less predictable in the mediolateral and anteroposterior directions. However, the muscle activation patterns of all muscles were more constrained with the unstable barbell. These findings suggest that the unstable condition was more challenging to control, but subjects controlled the instability by contracting their muscles in a more stable pattern or "staying tight" throughout the exercise.

A comparison of glenohumeral joint kinematics and muscle activation during standard and geared manual wheelchair mobility