Muscle hypertrophy response across four muscles involved in the bench press exercise: Randomized 10 weeks training...

Area of Science:

• Exercise Physiology
• Muscle Hypertrophy
• Sports Science

Background:

• Resistance training is a proven method for increasing muscle size and improving functional performance.
• Coaches and healthcare professionals utilize resistance training as a tool for enhancing physical capabilities.

Purpose of the Study:

• To investigate the hypertrophic effects of a 10-week bench press resistance training program.
• To compare muscle size changes in the pectoralis major, anterior deltoid, medial deltoid, brachii, and pectoralis minor between a resistance training group and a control group.

Main Methods:

• Twenty-four healthy males participated, with 13 in the resistance training (RT) group and 11 in the control group.
• The RT group trained for 10 weeks, 3 times per week, using 3-4 sets of 12 repetitions at 50-55% of 1RM, with 36s time under tension per set and 3-minute rest.
• Muscle cross-sectional area (CSA) was measured using magnetic resonance imaging.

Main Results:

• The RT group showed significant increases in CSA for pectoralis major, pectoralis minor, anterior deltoid, and triceps brachii compared to the control group (P ≤ 0.019).
• Within the RT group, all measured muscles exhibited greater hypertrophy than the medial deltoid (P ≤ 0.016).
• The pectoralis major demonstrated greater CSA increases than the pectoralis minor and triceps brachii (P ≤ 0.030).

Conclusions:

• A 10-week bench press resistance training program effectively increases muscle size in the involved musculature.
• The magnitude of muscle hypertrophy varied across the different muscles targeted by the bench press exercise.