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Complete Upper Body Bar Enhances Strength Training During Bench Press.

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The Complete Upper Body Bar (CUBB) significantly increases forearm muscle activation during bench presses compared to dumbbells and barbells. This offers enhanced training benefits for forearm development alongside traditional upper body exercises.

Keywords:
EMGbench presspronator teressupinator

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Area of Science:

  • Exercise Physiology
  • Biomechanics
  • Sports Science

Background:

  • Barbell (BB) and dumbbell (DB) exercises are standard for upper body training.
  • A Complete Upper Body Bar (CUBB) was developed to incorporate forearm pronation and supination during traditional upper body exercises.
  • The CUBB aims to enhance forearm muscle engagement during bench press movements.

Purpose of the Study:

  • To evaluate the effectiveness of the CUBB in activating forearm muscles during a bench press.
  • To compare the electromyographic (EMG) activity of forearm muscles between CUBB, DB, and BB bench press conditions.

Main Methods:

  • Twenty-one healthy college-aged men participated.
  • EMG sensors were attached to anterior deltoid, pectoralis major, triceps brachii, pronator teres, and supinator muscles.
  • Participants performed randomized bench presses with DB, BB, and CUBB at 30% body weight, with data analyzed using repeated-measures ANOVA.

Main Results:

  • The CUBB showed significantly higher pronator teres (PRO) activation (41% vs. DB, 37% vs. BB).
  • The CUBB demonstrated greater supinator (SUP) activation (67% vs. BB, 30% vs. DB).
  • No significant differences in anterior deltoid (AD) or pectoralis major (PEC) activation were observed across conditions.

Conclusions:

  • Bench pressing with a CUBB effectively increases forearm muscle activation.
  • The CUBB provides additional training benefits for the forearms compared to traditional BB and DB bench presses.
  • This suggests the CUBB can be a valuable tool for comprehensive upper body and forearm development.