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This is a subject I enjoy. Here is a link to pubmed.com on it. It's 4 or 5 years old so some have probably seen it already. If you don't want to go to the link, read directly under it.
Abstract
Purpose: This study evaluates whether focusing on using specific muscles during bench press can selectively activate these muscles.
Methods: Altogether 18 resistance-trained men participated. Subjects were
familiarized with the procedure and performed one-maximum repetition (1RM) test during the first session. In the second session, 3 different bench press conditions were performed with intensities of 20, 40, 50, 60 and 80 % of the pre-determined 1RM: regular bench press, and bench press focusing on selectively using the pectoralis major and triceps brachii, respectively. Surface electromyography (EMG) signals were recorded for the triceps brachii and pectoralis major muscles. Subsequently, peak EMG of the filtered signals were normalized to maximum maximorum EMG of each muscle.
Results: In both muscles, focusing on using the respective muscles increased muscle activity at relative loads between 20 and 60 %, but not at 80 % of 1RM. Overall, a threshold between 60 and 80 % rather than a linear decrease in selective activation with increasing intensity appeared to exist. The increased activity did not occur at the expense of decreased activity of the other muscle, e.g. when focusing on activating the triceps muscle the activity of the pectoralis muscle did not decrease. On the contrary, focusing on using the triceps muscle also increased pectoralis EMG at 50 and 60 % of 1RM.
Conclusion: Resistance-trained individuals can increase triceps brachii or
pectarilis major muscle activity during the bench press when focusing on using the specific muscle at intensities up to 60 % of 1RM. A threshold between 60 and 80 % appeared to exist.
I've gotten much better at it over the years using light to moderate weights. When I first started doing it I didn't realize I was even doing it. I was just concentrating on the contraction. Lats were the easiest for me to do in the beginning.
For anyone starting off I have found it's better to start off with isolation exercises. It's easier to focus on a single muscle rather than multiple with a compound movement. Pub Med says it can be achieved at 20% to 80% of our 1RM. Personally I feel it best from 40% to 60% at best guess. Too much weight and it becomes impossible to focus on the squeeze the whole way through the movement. Not enough and it doesn't do enough damage to stimulate proper growth.
I keep everything under control and focus on the squeeze. As the workout goes on and I'm using the same weight, my percentages will go down. If your not sure if you are doing it or not, you probably aren't. You know it when you got it.
Abstract
Purpose: This study evaluates whether focusing on using specific muscles during bench press can selectively activate these muscles.
Methods: Altogether 18 resistance-trained men participated. Subjects were
familiarized with the procedure and performed one-maximum repetition (1RM) test during the first session. In the second session, 3 different bench press conditions were performed with intensities of 20, 40, 50, 60 and 80 % of the pre-determined 1RM: regular bench press, and bench press focusing on selectively using the pectoralis major and triceps brachii, respectively. Surface electromyography (EMG) signals were recorded for the triceps brachii and pectoralis major muscles. Subsequently, peak EMG of the filtered signals were normalized to maximum maximorum EMG of each muscle.
Results: In both muscles, focusing on using the respective muscles increased muscle activity at relative loads between 20 and 60 %, but not at 80 % of 1RM. Overall, a threshold between 60 and 80 % rather than a linear decrease in selective activation with increasing intensity appeared to exist. The increased activity did not occur at the expense of decreased activity of the other muscle, e.g. when focusing on activating the triceps muscle the activity of the pectoralis muscle did not decrease. On the contrary, focusing on using the triceps muscle also increased pectoralis EMG at 50 and 60 % of 1RM.
Conclusion: Resistance-trained individuals can increase triceps brachii or
pectarilis major muscle activity during the bench press when focusing on using the specific muscle at intensities up to 60 % of 1RM. A threshold between 60 and 80 % appeared to exist.
I've gotten much better at it over the years using light to moderate weights. When I first started doing it I didn't realize I was even doing it. I was just concentrating on the contraction. Lats were the easiest for me to do in the beginning.
For anyone starting off I have found it's better to start off with isolation exercises. It's easier to focus on a single muscle rather than multiple with a compound movement. Pub Med says it can be achieved at 20% to 80% of our 1RM. Personally I feel it best from 40% to 60% at best guess. Too much weight and it becomes impossible to focus on the squeeze the whole way through the movement. Not enough and it doesn't do enough damage to stimulate proper growth.
I keep everything under control and focus on the squeeze. As the workout goes on and I'm using the same weight, my percentages will go down. If your not sure if you are doing it or not, you probably aren't. You know it when you got it.
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