30 Seconds SummaryResearch Spotlight: The bench press may target different muscles in male and female lifters
- Research shows differences in muscle activation during bench press between male and female lifters, with male lifters showing more pec activation and female lifters exhibiting more triceps activation under similar load conditions.
- The study compared normalized electromyographic (EMG) amplitudes in pecs and triceps under submaximal loads in 22 recreationally trained and 12 competitive powerlifters, focusing on gender differences in muscle activation.
- Female lifters exhibited a larger ratio of elbow to shoulder net joint moments than male lifters, suggesting different muscle utilization that might influence training adaptations.
- Comparative results from previous studies showed that pec muscle activation increases in females and triceps activation increases in males as loads approach their maximum (1RM), suggesting that muscle activation can vary with load intensity.
- The findings indicate that female lifters might be more triceps-dominant during submaximal loads but can adaptively enhance pec activation towards maximal efforts, whereas male lifters may exhibit the opposite pattern.
- Long-term training adaptations might differ by gender, with female lifters potentially developing more triceps strength and male lifters potentially developing more pec strength.
- Researchers suggest that based on these findings, female lifters could potentially benefit more from pec-focused accessory work, and male lifters from triceps-focused accessory work during training.
Stronger By Science
Greg Nuckols
