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EMG Study Can Tell Us Something About Using Dumbbells,
Barbells and Machines During Chest & Triceps Workouts EMG Study Can Tell Us
Something About Using
No, a high EMG activity will not necessarily translate into Dumbbells, Barbells and
improved longterm muscle or strength gains, but it can tell Machines During Chest &
you a lot about the biomechanics of different exercises and/or, Triceps Workouts
as in the latest study by de Araújo Farias et al. (2016),
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The true purpose of this study by scientists from Brazil and Prolongs Our Lives, Really?
the US was to investigate muscle activation, total repetitions, True or False
and training volume for three bench press exercise modes,
the smith machine (SMBP), barbell (BBP), and dumbbell
The dumbbell bench press is a pec New "Lean Gains" Study
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(DBP) all followed by a triceps extension (TE). maximal pectoralis major activity? Lean & Improves Insulin
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With nineteen trained men as subjects, the scientists had each study participant perform three testing
protocols with 4 sets of bench presses (10RM) with dumbbells, barbells or smith machine being the Synergistic vs. Antagonistic Supersetting
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primary exercises that were then followed up with triceps extensions and two minutes of rest.
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Figure 1: EMG activity in pectoralis (left) and the anterior deltoids (right | de Araújo Farias. 2016). 34 Egg Yolks per Day May Normalize Your
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Surface electromyographic (SEMG) activity was assessed for the pectoralis major (PM), anterior deltoid
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Figure 2: Bench press repetition performance and volume for each mode (de Araújo Farias. 2016).
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The results of the scientists' EMG and total volume analyses indicat that (a) dumbbells elicit a
significantly greater pectoralis major activity than barbells, that (b) the anterior deltoid (shoulder) activity
peaks on the smith machine, and that (c) the triceps does the least while the biceps the most work
when the bench press is done with dumbbells instead of smith machine or barbell. Selected Topics & Series
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Why exactly, the triceps activity during the triceps
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extensions was still reduced after the dumbbell bench
press is not clear, but one may argue that the higher Optimal Protein Intake
EMG activity after barbell bench presses may be the
consequence of preexhaustion, which has been Shop for Supplements
shown to augment muscle activity in previous studies, SuppVersity Science RoundUp
already (Brennecke. 2009; Soares. 2016 see Figure
2); this, obviously, implies that the muscle activity in The Circadian Rhythm Series
the barbell trial was increased, which is different from
True or False?
the initially questioned assumption that using
dumbbells despite (or rather due to) their low strain on Understanding Muscle Growth
the triceps yielded inferior results.
So what do I do? You remember the benefits of daily
changing loads I discussed in June 2016? Well, what if you
kept your body guessing on the type of equipment you use,
as well? I would not necessarily recommend switching back
and forth between barbells, dumbbells, and the smith
machine within a single workout and/or from one workout to
the next.
What may make sense, on the other hand, is using
dumbbells for two, barbells for two weeks, each, and the
(boring ;) smith machine for another week in a 5week cycle The jury on "preexhaustion" is still out
and thus making sure that you grasp the individual benefits there. But there is evidence of its
of each of them and the added benefit of motivation and usefulness I've discussed in previous
articles on suppversity.com | example
keeping the muscle guessing.
On a side note: The study confirms what many of you probably "felt" anyways. The "best" as in
"most pectoralis specific way" of bench pressing is clearly the dumbbell, which much in contrast to
the barbell and smith machine do not allow the pecs to rest while triceps and front delts take over
and lift a sign. percentage of the weight | Comment on Facebook!
References:
Brennecke, Allan, et al. "Neuromuscular activity during bench press exercise performed with
and without the pre exhaustion method." The Journal of Strength & Conditioning Research
23.7 (2009): 19331940.
de Araújo Farias, D., et al. "Maximal strength performance and muscle activation for the
bench press and triceps extension exercises adopting dumbbell, barbell and machine
modalities over multiple sets." Journal of strength and conditioning research (2016).
Prestes, Jonato, et al. "Discussion of “The effects of preexhaustion, exercise order, and rest
intervals in a fullbody resistance training intervention”− Preexhaustion exercise and
neuromuscular adaptations: an inefficient method?." Applied Physiology, Nutrition, and
Metabolism 40.8 (2015): 850851.
Soares, Enrico Gori, et al. "Comparison between PreExhaustion and Traditional Exercise
Order on Muscle Activation and Performance in Trained Men." Journal of sports science &
medicine 15.1 (2016): 111.
Reactions: interesting (2) boring (0) understandable (1) too complicated (0)
Labels: barbell, bench press, build muscle, chest, deltoids, dumbbell, emg, exercise order, pecs, pectoralis
major, resistance exercise, smith machine, triceps, triceps extensions
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