For Bigger Pecs, Train Your Bench Press One-Rep Max
Want bigger pecs? Train accordingly. A recent study published in the Journal of Sport Sciences found a strong correlation between measured pec muscle thickness and bench press one-rep max.
Researchers sought to create equations to predict how much weight 83 different resistance-trained men could lift in a single repetition of the bench press. This was based on their muscle thickness and basic body measurements.
To determine such, participants were tested for their one-repetition maximum bench press strength on a Smith machine. Later, they performed bench throws on the Smith machine with several different load ranges.
Barbell positions were measured by a linear position transducer while bench throw power was calculated using a dynamic equation.
Participants' average bench press one-rep max was 250 pounds at an average bodyweight of 183 pounds. Ultimately, the study found that two methods can help predict how much weight someone can lift in a bench press.
One method is based on chest muscle thickness, and the other combines both chest muscle thickness and body weight. Together, they could be useful tools for measuring strength.
Further, the study's findings suggest that it may be possible to predict a person's maximum strength without needing to test how much they can actually lift.
"If you see someone with big pecs, they're probably gonna be a strong bench presser (or can become one with some practice!)," says Daniel Ritcher, CEO of StrengthLog, in a tweet about the study.
Ritcher also says that if you want to be a strong bench presser, you're probably going to need a big rack—so, if your goal is to get bigger pecs, focus on improving your bench press strength.
Progressive overload is key to muscular growth. By consistently challenging your muscles with heavier weights, you stimulate hypertrophy, making your muscle fibers thicker and stronger.
The bench press is a compound lift that recruits several upper body muscles, but primarily targets the chest, making it a crucial lift for developing bigger pecs.
