Background. The bench press is a commonly used resistance training exercise for targeting the chest musculature. During hypertrophy training, different variations of bench press are often used to isolate different segments (pars clavicularis, pars sternocostalis and pars abdominals) of the chest muscle m.pectoralis major. Commonly used variations of the bench press are decline bench press (less than 0° from horizontal) and incline bench press (more than  0° from horizontal). Some research has been done into these variations of bench angle and their effect on muscle activation; however other commonly used bench angles is yet to be investigated. Aim. The aim of this study was to examine if there were any difference in muscle activity in the three segments of m.pectoralis majors while performing three different barbell bench press variations with different bench angles to obtain a greater understanding of m.pectoralis major activation and possibly optimize hypertrophy training in above mentioned muscles segments.  Method. 13 healthy male (age: 23± 3.8 year and BMI: 24.3 ±1.8 kg/m2) participated in this single group study. EMG was used to measure muscle activity in m.pectoralis major's three segments. Test subjects performed 1 set of 6 repetitions on each bench press variation at a relative load of 6RM. An maximal voluntary isometric contraction (MVIC) test was performed and set as 100 percent reference value for comparison muscle activity in various angles. Results. While performing the decline bench press and the incline bench press, the muscle activity in pars clavicularis displayed a strong trend of a lower muscle activity (decline: p= 0.055 and incline: p=0.052) in comparison to the flat bench press. Muscle activity in pars sternocostalis while performing the incline bench press was significantly lower in comparison to the flat bench press (flat: p<0.001 and decline: p<0.001). Muscle activity in pars abdominals while performing the decline bench press was significantly higher (p=0.013) in comparison to the flat bench press. Muscle activity in pars abdominals while performing the incline bench press were significantly lower than both the flat and decline bench press (incline: p<0.001 and decline: p<0.001). Conclusion. For a better isolation of the pars abdominals segment, the decline bench press should be used. Muscle activity in pars sternocostalis did not show any significant difference between flat and decline bench press and could be isolated with either of these two exercises.  The muscle activity in pars clavicularis showed a strong trend of higher activity while performing the flat bench press compared to the decline and incline bench press, however findings regarding the pars clavicularis differs between studies.

Stretching exercises are commonly used as an integral part of a pre-exercise warm-up training sessions despite even early laboratory studies having demonstrated that some degree of mechanical weakness takes place following the stretching of muscle tissue. This study compared the effects of four treatments (n = 12 each) [10 minutes of quiet sitting, without stretching (NS); two minutes warm up on an arm ergometer at 25 watts resistance (WU); 10 second-hold static stretching (each) of the shoulder, chest and arm muscle groups (ST10); and two sets of 20 second-hold static stretching (each) of the shoulder, chest and upper-arm muscle groups (ST20)] on a 1-RM bench press in 48 subjects who were matched for their pre-test 1-RM bench press values. The mean 1-RM bench press values following ST10 (45.0 ± 9.9 kg) and WU (48.9 ± 10.5 kg) treatments were significantly (p ? 0.05) higher at the post-test than at the pre-test 1-RM (43.9 ± 10.1 kg and 43.9 ± 10. kg, respectively). The mean 1-RM values following the ST20 treatment was significantly lower (41.9 ± 10.0 kg) than at pre-test (43.9 ± 10.1 kg). However, multiple comparisons and Analysis of Variance (ANOVA) statistical procedures demonstrated that there was no significant difference from pre- to post-test between the four groups. These findings suggest that the use of stretching activities prior to events requiring maximal force production may not be obligatory or may even be contraindicated since the effects of stretching are then to decrease the amount of force that can be produced via the natural elastic components of the muscle and tendons and via the stretch reflex.

Abstract Stretching exercises are commonly used as an integral part of a pre-exercise warm-up training sessions despite even early laboratory studies having demonstrated that some degree of mechanical weakness takes place following the stretching of muscle tissue. This study compared the effects of four treatments (n = 12 each) [10 minutes of quiet sitting, without stretching (NS); two minutes warm up on an arm ergometer at 25 watts resistance (WU); 10 second-hold static stretching (each) of the shoulder, chest and arm muscle groups (ST10); and two sets of 20 second-hold static stretching (each) of the shoulder, chest and upper-arm muscle groups (ST20)] on a 1-RM bench press in 48 subjects who were matched for their pre-test 1-RM bench press values. The mean 1-RM bench press values following ST10 (45.0 ± 9.9 kg) and WU (48.9 ± 10.5 kg) treatments were significantly (p ? 0.05) higher at the post-test than at the pre-test 1-RM (43.9 ± 10.1 kg and 43.9 ± 10. kg, respectively). The mean 1-RM values following the ST20 treatment was significantly lower (41.9 ± 10.0 kg) than at pre-test (43.9 ± 10.1 kg). However, multiple comparisons and Analysis of Variance (ANOVA) statistical procedures demonstrated that there was no significant difference from pre- to post-test between the four groups. These findings suggest that the use of stretching activities prior to events requiring maximal force production may not be obligatory or may even be contraindicated since the effects of stretching are then to decrease the amount of force that can be produced via the natural elastic components of the muscle and tendons and via the stretch reflex.

The use of a counter-balance weight system of a Smith machine affects measures of bench press throw performance. Twenty-four men performed bench press throws at 30% of their one-repetition maximum under four different conditions: 1) counter-balance and rebound movement (RC), 2) no counter-balance and rebound movement (RNC), 3) counter-balance and concentric only movement (CC), and 4) no counter-balance and concentric only movement (CNC). Peak power, force, and concentric and eccentric velocities were measured using a linear accelerometer; and peak ground reaction force (GRF) was measured using a forceplate. Peak measures for concentric and eccentric velocities showed that NCB> CB and RBT > CBT. Peak GRF measures showed CB > NCB and RBT > CBT. The lower performance measures for CB were likely due to an increase in the net external load when the barbell accelerates faster than the gravitational constant causing the counter-balance weight becomes ineffective.

To examine differences in body composition and maximal strength between collegiate (CLG) and men's club (CLB) rugby union players, as well as between the forward (FW) and back (BK) positions, seventeen resistance-trained men (24 ± 2.4 yrs; range: 20 ± 27 yrs; 179.3 ± 5.4 cm; 93.7 ± 12.9kg) from a collegiate rugby team (n=11) and a local men's rugby club (n=6) were recruited to participate in the present investigation. Prior to strength testing, height (± 0.1 cm), body mass (± 0.1 kg), and body composition via dual energy x-ray absorptiometry were assessed to determine total percent body fat (%FAT), lean body mass (LBM), lean arm mass (LAM), and lean leg mass (LLM). Maximal upper- and lower-body strength were determined from each participant's one-repetition maximum (1RM) in the bench press and squat, respectively. Additionally, athletic history, resistance training experience, and distractors (e.g. work, school, and sleep) were determined via questionnaire. Significant (p<0.05) differences were observed between clubs in age (CLG: 22.3 ± 1.3y; CLB: 26.2 ± 1.1y), years played (CLG: 2.9 ± 2.4y; CLB: 7.5 ± 2.1y), and starting experience (CLG: 1.7 ± 2.6y; CLB: 5.2 ± 3.4y). In terms of position, LAM was significantly (p = 0.037) greater in FW (10.6 ± 1.7kg) than in BK (9.0 ± 0.5kg). These findings suggest rugby union players possess similar strength and size characteristics, regardless of age, playing experience, or position.

Two different weight training programs were compared to determine which was most effective in improving strength. The experiment was conducted with the bench press, leg press, and sitting press for a period of fifteen weeks.

Power has been proven to be an important factor for sport performance, especially in sports where accelerations, decelerations, jumping or throwing are of great importance. Post activation potentiation (PAP) induced by heavy exercise has been reported as an acute and effective method in improving individuals’ power output. The purpose of this study was to investigate the effects of PAP during warm up on strength and power among elite junior athletes. Methods; 12 elite junior athletes from Kuortane sports gymnasium, Finland, participated in this study. Participants were allocated in two groups (Intervention’s and Control group) in a counterbalanced order. All participants performed a 1RM bench press test and a power-velocity test pre and post a 6-weeks training period. During the training period performed Intervention’s group 2 sets of 3 reps benchpress at 90% of 1RM during the warm up of each strength training session, while Control group performed the same supplement at the end of the strength training sessions.  Results:Results didn’t show any significant increases in 1RM bench press for either the intervention’s group or the control group. There were no significant increases observed in the power velocity test in any of the test groups either. 35% 1RM (C= -9, I= +45, P=0,13), 45% 1RM (C= +10, I= +25, P=0,57), 55% 1RM (C= -25, I= +36, P=0,008), 65% 1RM (C= -1, I= +40, P=0,26) samt 75% 1RM (C= -18, I= +30, P=0,14). (Watt, mean value) Discussion:1RM and power velocity did not differ significantly neither between groups nor in the pre vs. post measurements. Intervention’s group showed a larger improvement in power-velocity on 55% of 1RM compared to the control group but the effect size was rather low and therefore no significant conclusions can be drawn. Statistics have clearly shown that larger testing groups or/and a longer training period are needed in order to test the PAP hypothesis. / Power är en fysisk faktor som är viktig för prestation i de flesta idrotter, framförallt där aktioner i form av hopp, kast och accelerationer är väsentliga. Post activation potentiation (PAP) har i ett flertal studier visat sig kunna förbättra effektutvecklingen i musklerna under en kortare tid hos tränade individer. Syftet med denna studie var att undersöka om det genom applicering av PAP i uppvärmning inför styrketräningen går att förbättra utfallet av styrka och powerökning hos elit juniorer. Metod: 12 Elitidrottsjuniorer från Kuortane idrottsgymnasiet, Finland deltog i studien. Deltagarna delades upp i två grupper (en interventions- och en kontrollgrupp) och de fick utföra ett 1RM bänkpress test samt power-velocitytest före och efter en träningsperiod på 6 veckor. Interventionsgruppen utförde två set bänkpress med 3 reps på 90% av 1RM inför varje styrkepass, medan kontrollgruppen utförde en likadan intervention vid slutet av varje styrkepass. Statistiska analyser genomfördes genom two way ANOVA.  Resultat: Resultatet visade ingen signifikant ökning i 1RM bänkpress i varken interventionsgruppen eller kontrollgruppen. Det visade heller ingen signifikant förbättring på någon av belastningarna i power-velocitytestet. 35% av 1RM (K= -9, I= +45, P=0,13), 45% av 1RM (K= +10, I= +25, P=0,57), 55% av 1RM (K= -25, I= +36, P=0,008), 65% av 1RM (K= -1, I= +40, P=0,26) samt 75% av 1RM (K= -18, I= +30, P=0,14). (Watt, medelvärde) Diskussion: Studien visade ingen signifikant förändring mellan före och eftertesterna mellan de två testgrupperna, varken i 1RM testet eller power-velocitytestet efter de 6 träningsveckorna. Interventionsgruppen visade en större ökning än kontrollgruppen i power-velocitytestet på 55% av 1RM men eftersom effect size är så låg kan resultaten inte anses som signifikanta. Statistiken visar att större testgrupper och/eller längre träningsperiod behövs för att PAP hypotesen skall kunna testas.

Title: The anthopometric relation to bench press performance and sticking region Objectives: The aim of the thesis is to determine the influence of anthropometric parameters on the performance in bench press and its critical phase of motion. Another objective of this work is to determine the differences of influence anthropometry between 1 RM, 4 RM, 8 RM and 12 RM as well as anthropometric impact on the area occurring before the critical phase of motion and on the area after the critical phase of motion. Methods: This is a quantitative research based on the comparison of measured anthropometric parameters with performance and kinematics by bench press analysis. For experimental methods it was used laboratory conditions and it was used methods of analysis to evaluate the acquired data. Results: The results of the work show that anthropometric parameters affect the performance especially at 1 RM and 12 RM. Overall, the forearm has the greatest impact, reaching a strong negative correlation r = -0.69. Lower arm abduction at 12 RM has a large correlation coefficient r = 0.68, and the chest ratio with upper limb length has a mean positive correlation r = 0.55 for 1 RM and 12 RM. The influence of anthropometry on the critical phase of motion has not been confirmed. Only the correlation between...

In sports, peaking phases are often applied prior to important competitions. Peaking phases typically consist of a planned overreach followed by a taper ending with a few days of complete rest. However, during peaking phases, components of body composition such as body mass (BM), fat mass (FM), fat-free mass (FFM), and skeletal muscle mass (SMM) have been shown to be negatively impacted, which could compromise performance outcomes. Thus, the purpose of this study was to monitor body composition prior to and immediately after a peaking phase to determine if body composition changes occurred. Twelve powerlifters completed a seven-week training protocol designed to peak powerlifting performance. The first four weeks consisted of strength training designed to standardize participant training prior to the first testing session (T1). Following T1, the participants performed a one-week overreach followed by a one-week step-taper ending with 2 and 4 days of complete rest followed by a second testing session (T2). Each testing session consisted of a) measuring BM, FM, FFM, and SMM via bioelectrical impedance, and b) 1-repetition maximum (1RM) testing on back squat (BS), bench press (BP), and deadlift (DL). 1RM performances were summed together for a Powerlifting Total (PT), and Wilks Scores were applied to determine relative performance changes. There were no statistically significant changes in BM (p > 0.99), FM (p > 0.99), FFM (p > 0.99), or SMM (p > 0.99), suggesting a maintenance of body composition during the peaking phase. There were, however, statistically significant changes in 1RM-BS (p = 0.04), PT (p = 0.05), and Wilks Score (p = 0.02). These data suggest that two-week peaking phase can result in the maintenance of body composition alongside improvements in strength performance.

Abstract available in the Journal of Strength and Conditioning Research.