Chest Press

Form And Position Variability Of Standard Flat Barbell Chest Press

FORM AND POSITION VARIABILITY OF STANDARD, FLAT, BARBELL CHEST PRESS

 (Robby Wilson, Owner/founder of Fitness Mastermind)

SHORT:

          It is widely accepted among strength training specialist and fitness professionals that the wide grip chest press exhibits a larger torque on the pectoralis major, while close grip exhibits larger torque on the tricep brachii and anterior deltoid muscles. In addition,  moving away from the nipple line in both superior and inferior directions results in an excess torque on the Glenohumeral joint. When positioning your legs, by narrowing the leg stance  the base of support is compromised due to the loss of stability. In relation to common motion techniques, by pausing throughout the different phases of the lift (eccentric; concentric) you will inhibit the muscle spindles from interfering with execution of the motion. However, without the pausing effect you will activate less of the targeted muscles as a result of taking advantage of the "elastic series component" concerning the tendons giving a spring effect in order to push the weight off the chest.   

CONCLUSION:

            In terms of grip width on the standard flat chest/bench press,  torque amount will be varied on the primary and synergist muscles in accordance.  The wide grip exhibits greater torque on the pectoralis major muscle as the moment arm is longer (torque is equal to the force multiplied by the  distance from the point of rotation, or the moment arm). Through the motion of a standard flat chest press, the axis of rotation when executing the lift is at the deltoid muscles. The close grip exhibits greater torque on the tricep brachii and anterior deltoid muscles as the moment arm has a greater length.  Concerning the narrow grip of the barbell, the axis of rotation used is the elbow.  Excess elbow torque is likely to yield great damage to the joint.  The most optimal biomechanical position to incorporate is the wider grip as the deltoid is less likely to injury resulting from high torque than the elbow.

            Concerning torque, superior and inferior movements from the nipple line/mid-chest will likely yield a high torque on the glenohumeral (Gh) joint that could result in the dislocation of the humeral head. Dislocation on the Gh joint could in turn yield soft tissue damage or impingement syndrome. The high torque results from a deviation of the normal lifting position.  If properly executed, the standard flat chest press should yield low and safe amounts of torque on these stated joints.

            In relation to the "sticking point" of the bench press, the bar path during the bench press travels along an arc, which rotates about the shoulder axis. In essence this takes place as a result of the shoulder being a ball and socket joint, yielding prevention of dislocations. This in turn, decreased the amount of force production throughout the motion of the lift. Also, since some muscles cross two joints, forces must exhibit synergistic qualities to move both. The barbell must utilize a more linear path to yield optimal force production,  which will in turn inhibit the sticking point from occurring.  Torque is created with an arc motion, thus decreasing force production.

             In the case of the distance between the lifter's feet, a wider stance on the ground yields an increased base of support. When base of support is compromised the body compensates by the recruiting core muscles to yield an increased stability and injury prevention.

About the Author

Robby Wilson, Owner/Founder-FITNESS MASTERMIND

ACE-Certified Personal Trainer, Certified Sports Nutrition Specialist, Boot Camp specialist

B.S. Exercise Physiology-Dietetics

Www.fitnessmastermindtx.Com

(phone) 512.663.3573,   (e-mail) Robby@fitnessmastermindtx.com

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