Effects of a 6-Week Bench Press Program Using the Freak Bar in a Sample of Collegiate Club Powerlifters

A comparison of muscle activation and concomitant intermuscular coupling of antagonist muscles among bench presses with different instability degrees in untrained men

The aim of this study was to analyze and compare the muscle activation and concomitant intermuscular coupling of antagonist muscles among bench presses with different instability degrees. Twenty-nine untrained male college students performed bench press exercises at an intensity of 60% 1 RM on three conditions: small unstable bench press with Smith machine (SBP), medium unstable bench press of free weight (FWBP), and large unstable bench press with increased instability by suspending the load with elastic bands (IIBP). One-way repeated measures analysis of variance was used to compare integrated EMG activity values of the biceps brachii (BB), posterior deltoid (PD), long head of the triceps brachii (TB), anterior deltoid (AD), upper portion of the pectoralis major (PM) muscles, and phase synchronization index (PSI) of BB-TB and PD-AD antagonist muscle pairs. A higher integrated EMG of BB muscle was found during bench press with a more unstable condition. IIBP showed a higher integrated EMG of prime movers (TB, AD, and PM) and stabilizing of BB than SBP and FWBP. PSI between muscle pairs of BB-TB in the gamma frequency band was higher in SBP than the other bench presses with unstable conditions, which may be related to the optimal “internal model” for antagonist muscles during bench press exercise. Therefore, IIBP training may be an effective accessory exercise to maintain a higher level of muscle activation across primary and stabilizing muscles with a lighter load for untrained men, while SBP may be a suitable bench press exercise for untrained participants who have not developed the neuromuscular adaptations necessary for correct stabilization of the elbow joint.