What is the concentric phase of a bench press?

What is the concentric phase of a bench press?

The concentric phase of a lift occurs when a muscle contracts and shortens, as in the up motion of the bench press, biceps curl, or squat. The isometric phase of a lift is when a muscle contracts but no movement occurs, such as during a bench press when supporting the bar at arm’s length or resting it on your chest.

How many phases does a bench press have?

These factors could be possible explanations for increased bench press performance with an increased grip width (Madsen 1984, McLaughlin 1985). The bar travels nearly 25% further with a shoulder width grip (biacromial width) as compared to a grip twice the width.

What part of the bench press is the eccentric phase?

Eccentric Bench Press. When you press the weight off your chest, you are concentrically moving the weight. As the weight comes back down this is the eccentric portion of the movement. The main muscles worked during the concentric phase of the movement are the pec major and pec minor.

What does eccentric phase mean?

The eccentric phase is when you lengthen the muscle. And if you hold a contraction (e.g., pause halfway through each rep in the biceps curl), you add an isometric phase to the exercise. Ditto for exercises that involve an isometric muscle action, which increases the muscle’s time under tension.

What is concentric phase?

The concentric phase is the phase of the movement that is overcoming gravity or load, while the eccentric phase is the phase resisting gravity or load. So for push ups the concentric phase is the up phase where gravity is overcome, and the eccentric phase is the downward phase where gravity is resisted.

What is good bench form?

“Initiate each rep by bending your elbows to lower the bar slowly and under control until it touches your chest near the nipples,” says McKenzie. “Perfect form means keeping your elbows as close to your sides as possible as you lower the weight, then press back up powerfully.”

What are the synergist muscles for bench press?

In the bench press, the prime movers and synergists (agonists) are: the anterior deltoids, the triceps, and the pectorals/serratus.

What muscle is used the most in bench press?

pectoralis major
The muscle that provides the most oomph to power a bench press is the pectoralis major, the large, beefy chest muscle that’s readily visible on men who have well-developed chests. The pectoralis major is somewhat less readily visible on women, because much of it lies beneath the breasts.

What muscle does bench press work the most?

Bench press is an amazing compound exercise that mainly works your pecs – a.k.a. chest muscle – and your triceps, but it also utilises a range of other muscles on your upper body too, including the delts (shoulders), forearms, core and more.

Which fibers of the shoulder are most active in a bench press?

The research has shown that the horizontal barbell bench press done with a grip between 165% to 190% biacromial width produces maximum EMG activity in the pectoralis major. The clavicular (upper) head produces maximum activity in the close grip incline barbell bench press.

Why is eccentric phase important?

The eccentric phase of movement, however, is crucial as it is during this phase of movement that we store large amounts of energy in our connective tissues that we can then utilize for greater concentric power if we are strong enough to effectively decelerate and reapply this force.