decline bench

[terraj]

I do declines when my shoulder hurt.

They also hit more pec fibers then flat bench.

Web info below, I concur-

Lots of MRI and EMG work has been done on muscle fiber recruitment during one exercise or another. This summary was copied a few years ago from another website.

A few caveats are in order:

1. These were experienced lifters.
2. No statements were made in the original source about exercise form, grip width, etc.
3. No statements were made about 1RM percentage or how many sets/reps were done.
4. Instrument measurement errors were not stated.
5. Personal physiology and ergonomics can and will vary. A lot.


Electromyographical (EMG) Research is an essential research tool allowing physiologists to determine the role of muscles during specific movements. EMG is a scientific method of measuring the level of excitation. This is done by placing electrodes over your body and recording the level of muscle activity induced by an exercise. A study was conducted to find which exercises cause the greatest amount of activity within each muscle group and, as a consequence, determine which exercises will produce the greatest gains in mass and strength. This study was conducted by Tudor O. Bompa, PhD & Lorenzo J. Cornacchia. Both men and women were used in the study and all subjects had at least two years experience with resistance training.

These are the results: (100% would signify maximum muscle fiber stimulation)

Pectoralis Major (Chest)

Decline DB bench press ----------------93%
Decline BB bench press---------89
Push-ups between benches --------------------88
Flat DB bench press -------------------87
Flat BB bench press -----------------------85
Flat DB flyes -----------------------84

Pectoralis Minor (Chest)

Incline DB bench press ----------------91%
Incline BB bench press --------------------85
Incline DB flyes -----------------------83
Incline bench press (smith machine) ---------81

[The Specialist]

Terraj, Thanks for the info. I will set up new routine with the info you provided and see see if I feel a difference.

[PrairieDawg]

Lots of MRI and EMG work has been done on muscle fiber recruitment during one exercise or another. This summary was copied a few years ago from another website.

A few caveats are in order:

1. These were experienced lifters.
2. No statements were made in the original source about exercise form, grip width, etc.
3. No statements were made about 1RM percentage or how many sets/reps were done.
4. Instrument measurement errors were not stated.
5. Personal physiology and ergonomics can and will vary. A lot.


Electromyographical (EMG) Research is an essential research tool allowing physiologists to determine the role of muscles during specific movements. EMG is a scientific method of measuring the level of excitation. This is done by placing electrodes over your body and recording the level of muscle activity induced by an exercise. A study was conducted to find which exercises cause the greatest amount of activity within each muscle group and, as a consequence, determine which exercises will produce the greatest gains in mass and strength. This study was conducted by Tudor O. Bompa, PhD & Lorenzo J. Cornacchia. Both men and women were used in the study and all subjects had at least two years experience with resistance training.

These are the results: (100% would signify maximum muscle fiber stimulation)

Pectoralis Major (Chest)

Decline DB bench press ----------------93%
Decline BB bench press---------89
Push-ups between benches --------------------88
Flat DB bench press -------------------87
Flat BB bench press -----------------------85
Flat DB flyes -----------------------84

Pectoralis Minor (Chest)

Incline DB bench press ----------------91%
Incline BB bench press --------------------85
Incline DB flyes -----------------------83
Incline bench press (smith machine) ---------81

This is very interesting. Is there more to this article? Like do you have more muscle groups with these percentages?

[The Specialist]

Terraj, Thanks for the info. I will set up new routine with the info you provided and see see if I feel a difference.