When trained guys use the 'zero point' bench press technique, their shoulder muscles swell more right after the workout than when they use the normal method — but their chest and arm muscles swell the same either way.

Scientific Claim

In trained men, the 'zero point' method is associated with a greater acute increase in deltoid muscle thickness immediately after exercise compared to the traditional method, but no significant differences are observed in pectoralis major or triceps brachii thickness.

Original Statement

“For the muscle thickness, no differences between the groups were presented, except for the deltoid muscle thickness, in which a higher post-training volume was observed compared to traditional training.”

From study:Acute Effect of the “Zero Point” Method on Muscle Thickness and Muscle Damage in Trained Men

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

association

Can only show association/correlation

Assessment Explanation

The study design allows for precise measurement of muscle thickness changes, but without blinding and small n=15, causation cannot be claimed. 'Associated with' is appropriate.

Evidence from Studies

Supporting (1)

Acute Effect of the “Zero Point” Method on Muscle Thickness and Muscle Damage in Trained Men

Randomized Controlled Trial

Human

2023 Dec 22

The study found that using the 'zero point' method made the shoulder muscles (deltoids) swell more right after exercise than the regular method, but didn’t change the chest or arm muscles — just like the claim says.

Contradicting (0)

No contradicting evidence found

Source Study

Acute Effect of the “Zero Point” Method on Muscle Thickness and Muscle Damage in Trained Men

Score: 46

DOI: 10.3390/sports12010006

Similar Assertions

When you pause at the bottom of the bench press, your shoulder muscles work harder and swell more than your chest or arms — meaning your body shifts the work to your shoulders.

86%

Even though the pause method makes you do more reps and keeps your muscles under tension longer, it doesn’t make your chest or arm muscles puff up more than the normal heavy-lift method.

83%

Even though both methods make your triceps swell the same amount, the pause method causes more 'haze' on the ultrasound image of your triceps muscle — suggesting different internal changes.

74%

Whether you lift heavy without pausing or lift lighter with pauses, your chest muscles swell the same amount right after the workout.

73%

Even though both methods make your triceps the same size after a workout, the pause method makes the ultrasound image look more 'fuzzy' — meaning something inside the muscle changed differently.

72%