A new study shows that raising the bench to a 30-degree angle during a bench-press best triggers muscle growth.
A new study shows that raising the bench to a 30-degree angle during a bench-press best triggers muscle-growth.
This recent study, published in the European Journal of Sport Science, discovered that a particular angle triggers the most muscle activation throughout the pectoralis major muscle, a contraction that helps build strength optimally.
In the study, 14 participants were put through two training sessions.
In the first session, participants completed a one rep max bench-press.
In the second session, they pumped out six reps for each of four barbell press angles—0, 30, 45, and -15—at a weight equivalent to 65 percent of their one-rep max.
After analyzing the muscle contractions for each, researchers found the 30 degree angle was the most effective at strengthening and developing chest muscles.
To get the most out of your next chest workout, do a horizontal bench-press and raise the incline to a 30-degree angle.