No incline chest work?
On a semi related note, how does this sound for a breakfast bulking shake?:
300ml milk
2 scoops protein
2 scoops oats
2 tablespoons peanut butter
1 banana
Quick and easy in the morning!
Right - I'll dip into this once, and once only. For that reason, please forgive my deliberate lack of spoiler tags...
Technically, there is some difference in EMG activity between decline benching and regular/incline benching: decline does show elevated activation of the lower sternal area of the pectoralis major muscle. However, there is no difference in upper pec activation between decline, flat and incline. This could be explained by the relative involvement of the anterior deltoids in each movement (they are more effectively removed from the movement in decline bench).
Practically, if you can quantify a difference in development between even decline and flat bench, this is probably your genetics rather than actual, straight up muscle development.
Changes to grip width and type are actually just as effective as stimulating different EMG activity (muscle activation), but again if you notice a difference, you are probably just realising specific genetic potential rather than discovering new gains. The exercises will feel different because you are teaching yourself different activation patterns...
In musculoskeletal land, you're far better off ensuring:
- Your form is good/correct/whatever to enable efficient and effective muscle recruitment;
- Your mobility is also good to allow your muscles to work more efficiently and effectively.
Spot the trend?
Regarding that shake, it looks vile, but it has a lot of what you need in there. In terms of bulking you do appear to be running the risk of thinking about it too hard: all that brotein in one go from a shake doesn't sound like my idea of fun, particularly when other options like chicken, fish, etc. are available.
