A new way scientific way to bench press
Evaluation and comparison of electromyographic activity in bench press with feet on the ground and active hip flexion
This study was shared in a group aimed at Physiotherapists that I couldn't resist sharing. I know Mark frequently references the study where bench pressing on a bosu ball was compared to a flat bench. Well so does this. Frequent citations are made to that research by these intrepid authors. The science has evolved. Bosu Balls are out, flat benches are back in, except now the floor is made of lava. They recommend benching with your legs held in the air.
The bench press exercise with active hip and knee flexion at 90° significantly increased activation of the pectoralis major (clavicular portion, sternal portion, and costal portion), anterior deltoid, triceps brachii (medial head), forearm (flexor digitorum), rectus abdominis, external oblique, and rectus femoris muscles (quadriceps) muscles compared with the bench press exercise with the feet on the ground, with the same load (kg) in both positions. For this reason, to perform the bench press exercise with flexed hips could be recommended for training in sports where the upper limbs and hip flexor muscles are required.
Fortunately there is still hope, they do caution against this new and improved bench press, but not for the reasons you think.
"Therefore, considering these methodological premises, it would be possible to conclude that performing the bench press exercise with active hip and knee flexion at 90 ̊ could be discouraged due to body position instability and vertebral stress increases" They spend quite a few words agonising over the increased shear forces that the hip flexors place on the spine due to lifting their own leg.
Apparently the journal charges by the word so the authors had to prioritise the important information. So they take great pains to detail the procedure taken to shave participants chests, however they were not able to specify the weights lifted.
As laughable as this article is, I do have an actual question. I'm new in my career and have only really paid attention to "the literature" for the past year. My question is how often does crap like this come around? it is a cyclical fad every 5-10 years or is it a continual stream of crap of like this? And is it worth tilting at that windmill? In the group I saw it posted I mentioned that it was one of the dumbest things I've ever read, after a couple of dozen people had responded to it positively without comment. Presumably someone is going to ask me why it's so stupid and I would struggle to find where to begin. Is it worth trying to challenge silly shit like this or just ignore it and do my own thing?
Thanks.