Muscle Activation in Compound and Isolation Exercises - The Muscle PhD

Muscle Activation in Compound and Isolation Exercises

Muscle Activation in Compound and Isolation Exercises

Studies show that compound movements often result in similar levels of muscle activation when compared to isolation movements – this specific study found that the bench press had similar levels of chest activation when compared to dumbbell chest flyes. The bench press also caused this activation over a longer period of time than flyes. This means that, especially for beginners, isolation exercises are not necessary in a training program.

Reference: Welsch, E. A., Bird, M., & Mayhew, J. L. (2005). Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Journal of Strength and Conditioning Research, 19(2), 449.

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