# Complete Upper Body Bar Enhances Strength Training During Bench Press

## TL;DR

A new barbell design engages more forearm muscles during bench press without affecting chest and shoulder muscles.

## Contribution

The study introduces a novel barbell design that activates forearm muscles more effectively during bench press exercises.

## Key findings

- The CUBB increased pronator teres activation by 41% compared to dumbbells.
- The CUBB increased supinator activation by 67% compared to the barbell.
- No significant differences were found in chest and shoulder muscle activation across devices.

## Abstract

Barbell (BB) and dumbbell (DB) devices are commonly used during a bench press to develop the muscles of the chest, shoulders, and upper arms. Recently, a complete upper body bar (CUBB) was designed to train the muscles of the forearm by allowing for pronation and supination while providing the same traditional training for the rest of the upper body. The purpose of this study was to investigate the effectiveness of the CUBB relating to the EMG activity of the forearm during a bench press. Methods: A total of 21 healthy college-aged men volunteered for this study. EMG sensors were placed on the anterior deltoid (AD), pectoralis major (PEC), triceps brachii (TRI), pronator teres (PRO), and supinator (SUP). The participants went through a bench press test in a series of three different randomized conditions: the DB, the BB, and the CUBB. Resistance was set at 30% of body weight. A repeated-measures ANOVA was used to analyze the normalized EMG data (alpha = 0.05). Results: For the forearm muscles, the CUBB exhibited 41% and 37% higher PRO activation than the DB and BB, respectively. In addition, the CUBB exhibited 67% and 30% more SUP activation than the BB and DB, respectively. For the shoulder and chest muscles (AD and PEC), no significant differences were found among the three conditions. Conclusions: Bench pressing with a CUBB can engage more upper body muscles and offer individuals additional training benefits.