Porovnanie svalovej aktivity pri Bench presse a Bench presse na stroji

Erik Kerpčár Bench press, Powerlifting, Technika cvikov 3859 Comments

Myslím, že už hneď na začiatku by každý vedel povedať, aký cvik je lepší pre celkový rozvoj prsného svalstva a celkovo svalov hornej polovice tela. Áno, pri výbere medzi týmito dvoma cvikmi je to určite klasický bench press s voľnou váhou. Tento článok však bude venovaný detailnejšiemu výkladu, prečo je tomu naozaj tak. Skrátka, argument – zapája sa pri ňom viac svalov –  je nepostačujúci. Povieme si, aké presné hodnoty boli zistené pri podrobnejšom zaoberaní sa týmto argumentom.


Steven T. McCaw a Jeffrey J. Friday pod záštitou Štátnej univerzity Illinois vypracovali štúdiu, v ktorej na základe elektromyografie /EMG/ porovnávali účinky klasického bench pressu a bench pressu na stroji v pozitívnej (vzostupnej) fáze trvajúcej v priemere 2,9s a negatívnej (zostupnej) fáze cviku trvajúcej v priemere 3s, na stimuláciu svalovej aktivity. Štúdia mala 2 fázy:

  1. Vo fáze 1 bol každý subjekt testovaný na svoju 1RM (maximálna váha na jedno opakovanie) v oboch cvikoch.
  2. Vo fáze 2 boli zozbierané EMG dáta pre každý z piatich testovaných svalov hornej časti tela /Trojhlavý sval ramena, Dvojhlavý sval ramena, Veľký prsný sval, predný deltový sval, stredný deltový sval/, zatiaľ čo subjekt vykonával 5 opakovaní s 80% 1RM a 60% 1RM.

Študijná vzorka sa skladala z piatich dobrovoľníkov, ktorí mali pravidelný silový tréningový regiment nastavený na tri dni v týždni, počas jedného roka. Pre zaistenie familiárnosti s testovanými cvikmi boli vybraní len skúsení cvičenci. Všetky subjekty pravidelne používali bench press s voľnou váhou a bench press na stroji v svojom tréningovom regimente.

EMG bolo použité pre monitorovanie svalovej aktivity počas výkonu cviku. Elektródy boli umiestnené na bruškách každého testovaného svalu v mieste interakcie nervosvalovej platničky, pozdĺžne v smere svalového vlákna.

Výsledky

Výsledok vyhľadávania obrázkov pre dopyt A comparison of muscle activity between a free weight and machine bench press

Ob. 1 ukazuje lineárne hodnoty jedného subjektu pre oba módy (s voľnou váhou a na stroji) počas 60% 1RM a 80% 1RM. Väčšie množstvo svalovej aktivity bolo evidované počas pozitívnej (vzostupnej) fázy. Vzory pre nižšiu záťaž sú podobné s tými pre vyššiu, len na nižšej magnitúde. EMG hodnoty boli vždy vyššie pre vyššiu záťaž. Prehľadné výsledky pre porovnanie voľnej záťaže vs stroj na základe hodnôt EMG sa nachádzajú v tabuľke č.1. Predný a stredný deltový sval sú jediné svaly vykazujúce konštantne vyššie EMG hodnoty pre určitý mód počas oboch fáz (vzostupnej/zostupnej) a záťaží (60% a 80%). Pre oba svaly bola EMG hodnota vyššia pri voľnej záťaži ako pri stroji a rozdielnosť bola štatisticky signifikantná pri nižšej záťaži 60%. Hodnoty EMG pre trojhlavý sval ramena a veľký prsný sval  boli taktiež vyššie pri vyššej záťaži v troch zo štyroch diagramov, ale nevyskytovalo sa významné zvýšenie. EMG hodnoty pre dvojhlavý sval ramena boli vyššie pre bench press na stroji v negatívnej (zostupnej) fáze, no vyššie pre bench press s voľnou váhou v pozitívnej (vzostupnej) fáze. Taktiež však neboli prítomne signifikantne štatistické rozdiely.

60% z 1RM 80% z 1RM
Sval Fáza Voľná váha Stroj Voľná váha Stroj
Trojhlavý sval ramena Negatívna

Pozitívna

+

+

 

+

+
Predný deltový sval Negatívna

Pozitívna

*

*

+

+

Veľký prsný sval Negatívna

Pozitívna

 

+

+ +

+

Dvojhlavý sval ramena Negatívna

Pozitívna

 

+

+  

+

*
Stredný deltový sval Negatívna

Pozitívna

*

*

+

+

+ Vyššie IEMG pre tento mód            * Vyššie IEMG pre tento mód

 

80% z 1RM je často používaná záťaž v silových programoch, keďže je efektívnejšia pre budovanie sily ako nižšia záťaž. 80% záťaž vytvára svalové preťaženie, no stále nezanecháva trvalejšie silové úpadky pri prevedení 5 opakovaní. 60% z 1RM je považovaná za ľahkú záťaž a bola použitá, pretože aktivuje menej motorických jednotiek. Fyziologicky je teda stupeň rozdielnosti svalovej aktivity pri týchto 2 módoch očakávaný. Zástancovia silového tréningu tvrdia, že balansovanie a stabilizácia tyče počas klasického bench pressu si vyžaduje väčšie zapojenie svalov do pohybu. Táto štúdia túto teóriu  potvrdzuje. Pozorovaný rozdiel v svalovej aktivite pre oba módy bol najväčší pri deltových svaloch počas dvíhania nižšej záťaže. EMG hodnoty predného a stredného deltového svalu boli vyššie o 50 a 33% v porovnaní voľná váha vs stroj. V bench presse, predný deltoid odporuje vonkajšej rotácii ramenného kĺbu a stredný deltoid zas abddukcii ramenného kĺbu. Zvýšená aktivita týchto svalov môže odrážať ich príspevok v stabilizácii ramena spolu s tlakom váhy činky. Menší rozdiel v aktivite deltových svalov pri záťaži 80%, môže byť prisudzovaná zvýšenou tuhosťou ramenného kĺbu zvýšením aktivity všetkých okolitých svalov. To eliminuje potrebu práce predného a stredného deltového svalu proti vonkajšej rotácii a abddukcii v ramene. Tiež je nutné podotknúť individuálne rozdielnosti.


Praktická aplikácia

EMG jednoznačne preukázalo vyššie hodnoty pre predný a stredný deltový sval a ich potrebu pre stabilizáciu bench pressu s voľnou váhou. Napriek individuálnym rozdielnostiam v aktivácii svalov ako trojhlavý sval ramena a veľký prsný sval je stále preferovaný bench press s voľnou váhou. Zaujímavé taktiež je aktivácia svalov počas negatívnej (zostupnej) fázy, kde je aktivita oproti pozitívnej (vzostupnej) fázy značne znížená. To môže nepriamo potvrdiť hypotézu zapájania mohutných svalov chrbta do bench pressu v negatívnej fáze. To však nebola súčasť štúdie.

Zdroje: McCaw, S.T., and J.J. Friday. A comparison of muscle activity between a free weight and machine bench press. J. Strenght and Cond. Res. 8(4):259-264. 1994

The Lats and the Bench Press – Much Ado About Very Little

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