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Thread: Hanging weights better than plates for pec development? You have to read to find out

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    EVO V.I.P. ~Vision~'s Avatar
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    Hanging weights better than plates for pec development? You have to read to find out

    Maybe this is why some of those boys in the islands that train out door style with hanging bricks and baskets have such great pecs, and I'm not joking. I seen pics of some developing countries where men improvised, instinctive training, using what they could and these boys looked great. Check out this read and the study at the bottom.


    Unstable weights/Bench press, only better

    Sure, bench press is an excellent exercise for the chest muscles. But bench presses stimulate the pecs even better if you don't just slide some of the discs onto the bar, but tie them to the ends of the barbell with a rope. Sports scientists from Western Norway University of Applied Sciences report this in PLoS One.

    Study
    The researchers got 17 experienced strength athletes, who have been training with weights for an average of 9 years, to bench press several times with 70 percent of the weight at which they could just manage 1 rep.



    The researchers had hung a weight plate of 5 kilos with non-elastic cords of 40 centimeters on both ends of the barbell. The one time the discs (for the athlete who was bench press) swung top to bottom [anteroposterior], the other time from the inside out [mediolateral].

    The researchers also got the subjects to do bench presses in the regular way.

    The researchers attached electrodes to the subjects' skin, which they could use to measure the electrical activity in the muscles underneath. The greater the electrical activity in a muscle during exercise, the more intensively the muscle in question is addressed.

    Results
    Compared to the regular bench press, bench presses with unstable weights increased electrical activity in the chest muscles by 13 percent. This increase was statistically significant.



    If the weights moved in and out along the rod [mediolateral], the electrodes registered 69 percent more electrical activity in the obliques. This increase was also statistically significant.

    The unstable weights had no effect on the electrical activity in the subjects' biceps, triceps and shoulder muscles.

    ((source HERE.. study))
    https://journals.plos.org/plosone/artic ... ne.0239202

  2. #2
    Newbie Brother
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    Interesting stuff

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    VIP gearhead's Avatar
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    bro bench press studies...world is getting smart...i dont to bench lately shoulder is killing me
    Want to know Source info? Check Approved Sources section on Evo!

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    Moderator Mobster's Avatar
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    Why the barbell is better than a machine.

    PSL Ambassador - Tried, Tested, Trusted.

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    Moderator stevesmi's Avatar
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    and why the smith machine is garbage
    Now taking clients for 1 on 1 consults
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    EVO V.I.P. ~Vision~'s Avatar
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    Quote Originally Posted by Mobster View Post
    Why the barbell is better than a machine.
    Quote Originally Posted by stevesmi View Post
    and why the smith machine is garbage
    nothing more to add..

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    If free weights are the best way to grow why today they use this amazing tecnology machines from hammer strenght and life fitness? maybe because if you go to train chest is chest that you need to smilulate and not the stabilizing groups and that way you recover faster and can train more frequently and that way grow more?

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    EVO V.I.P. cbbram's Avatar
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    I don't overthink these things. I just show up and lift.
    Message me on Wickr private messenger for consultations and PED sources.

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    Yes just stimulate dont aniquilate and go eat and sleep to grow

  10. #10
    Moderator Mobster's Avatar
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    The problem with the study is it leads to idiots using teeny tiny dumbbells on a Swiss ball and citing studies. With zero to show for it

    PSL Ambassador - Tried, Tested, Trusted.

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