Is the Bench Press ENOUGH for Chest Growth? (24 Studies)

Is the barbell bench press enough for maxiziming chest growth? In other words, could you get away with only training the barbell bench press for the rest of your training career, and experience close to or even maximal chest hyeprtrophy?

In this video, through assessing the current research, we aim to answer this as best as possible.

0:25 Anatomy & Function of the Pectoralis Major
6:45 Bench Press and Pectoralis Major Growth Research
16:08 Summary of the Research
17:26 Limitations of Current Research
18:42 Exercises That Compliment the Bench Press
25:47 Conclusion

Music:
1) Nymano - Sleepover https://chll.to/4c41c32d
2) Nymano - Mirage https://chll.to/cafcd93f
https://soundcloud.com/nymano

References:
1) Fung et al. - https://pubmed.ncbi.nlm.nih.gov/19291757/ (origin locations)
2) Solari and Burns https://www.ncbi.nlm.nih.gov/books/NBK525991/ (insertion + nerve innervations)
3) Kuechle et al. - https://pubmed.ncbi.nlm.nih.gov/9356931/ (horizontal flexion)
4) Hik and Ackland - https://pubmed.ncbi.nlm.nih.gov/30411350/ (review paper of internal moment arms)
5) Ackland et al. - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2644775/ (differences between heads during shoulder flexion and abduction/adduction)
6) Kelly et al. - https://pubmed.ncbi.nlm.nih.gov/8764876/ (internal rotation)
7) Akagi et al. - https://pubmed.ncbi.nlm.nih.gov/24169471/
8) Brandao et al. - https://pubmed.ncbi.nlm.nih.gov/32149887/
9) Wernbom et al. - https://pubmed.ncbi.nlm.nih.gov/17326698/
10) Yasuda et al. - https://pubmed.ncbi.nlm.nih.gov/20618358/
11) Ogasawara et al. - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3831787/ (thickness)
12) Davies et al. - https://ses.library.usyd.edu.au/handle/2123/21700
13) Ogasawara et al. - https://pubmed.ncbi.nlm.nih.gov/23053130/ (cross-sectional area)
14) Wolfe et al. -,https://pubmed.ncbi.nlm.nih.gov/12627828/ (sarcomere stretched)
15) Wackerhage et al. - https://pubmed.ncbi.nlm.nih.gov/30335577/ (mechanical tension)
16) Lauver et al. - https://pubmed.ncbi.nlm.nih.gov/25799093/
17) Coratella et al. - https://pubmed.ncbi.nlm.nih.gov/31397215/
18) Rodriguez-Radio et al. - https://www.mdpi.com/1660-4601/17/19/7339
19) Stephan and Armstrong - https://journals.lww.com/nsca-jscr/Abstract/1997/08000/Electromyographical_Activity_of_the_Pectoralis.6.a
20) Saeterbakken et al. - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504579/
21) Electromyography limitations - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758546/
22) Chavez et al. - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449336/
23) Borges et al. - https://www.researchgate.net/publication/326476279_Resistance_training_acute_session_pectoralis_major_latissimus_dorsi_and_triceps_brachii_electromyographic_activity
24) Marchetti and Uchida - https://pubmed.ncbi.nlm.nih.gov/21975179/
25) Campos and Silva - https://www.researchgate.net/publication/263449260_Comparison_of_electromyographic_activity_during_the_bench_press_and_barbell_pullover_exercises

Видео Is the Bench Press ENOUGH for Chest Growth? (24 Studies) канала House of Hypertrophy