How to train Biceps on the Scott Bench correctly. The undisputed queen of the bicep routines of yesterday and today the Scott Bench is an exercise that involves an elbow flexion against gravity with bent shoulder and elbow in support.
Suggestions aside, let’s rationally address some important issues that concern it, dispel myths and find out if it is really useful or what can be done better.
What Parts Of The Bicep Can Scott Bench Train?
It is a common thought in the gym to think that the Scott Bench has the peculiarity of stimulating different parts of the bicep.
By virtue of its anatomical course and the physiological mechanism of contraction, this belief is pure fantasy.
The biceps contracts along the entire length of its fiber cells that go from the scapula to the radius. Unable to recruit only part of it.
This belief arises as always from the sensation due to the stretching of the myotendon junction rich in pain receptors.
Is the Scott Bench a Dangerous Exercise?
Especially if performed with a straight barbell, the Scott bench due to the way it is structured can raise the risk of elbow injuries in subjects predisposed to high loads and high training frequency.
In fact, given the block at the level of the elbows, it does not allow to respect the physiological accessory movements of the elbow in flexion-extension, and furthermore, important compensations will be made impossible due to the support of the elbows.
In addition, the nature of the exercise places stresses on the annular ligament of the radius and the interosseous membrane, due to the lever created by the elbow block at the level of the radial capital.
High loads and a high training frequency can promote in the long run unpleasant pains not so rare among those who perform it regularly.
Is The Scott Bench Effective For Training The Bicep?
The Scott bench, as mentioned, is monoarticular that provides for an elbow flexion with a bent shoulder.
The literature reports a minor activation of the biceps during this combination of movements (compared with Curl on an incline bench or classic Curl), especially when the elbow approaches 90 ° of flexion.
It might therefore make sense to limit the ROM by avoiding excessive elbow flexions.
Also, if you go deeper into the question it would make even more sense to replace it with the spider curl exercise performed prone on the bench.
This exercise equally stimulates the biceps with elbow flexions with bent shoulder, but it does so in a context of greater safety due to the lack of joint block in the elbow.
The joint release will allow respect for joint physiology by minimizing stress.
Insert it during your workouts alternating it with classic Curls and Curls on an inclined bench.
This strategy will allow you to vary the working angles and fully stimulate the muscle during your annual program aimed at hypertrophy.