Can the Cambered Bar Enhance Acute Performance in the Bench Press Exercise?

Michal Krzysztofik,Michal Wilk,Adam Zajac,Piotr Żmijewski

doi:10.3389/fphys.2020.577400

Abstract

The main goal of this study was to assess the impact of the cambered bar (CB) during the bench press exercise on power output and bar velocity when compared to a standard bar (SB). Ten healthy strength-trained men (age = 27.9 ± 3.7 years; body mass = 90.1 ± 12.5 kg; resistance training experience = 6.5 ± 2.7 years; bench press one-repetition maximum (1RM) = 118.5 ± 21 kg) performed a single set of 3 repetitions of the bench press exercise with an SB and a CB at 50%1RM to assess differences in peak power output (PP), mean power output (MP), peak bar velocity (PV), and mean bar velocity (MV), range of motion (ROM), and positive work time under load (TUL) between conditions. The t-test indicated significantly higher mean ROM for the cambered bar in comparison to the standard bar (52.7 vs. 44.9 cm; P < 0.01; ES = 1.40). Further, there was a significantly higher PP (907 vs. 817 W; P < 0.01; ES = 0.35), MP (556 vs. 496 W; P < 0.01; ES = 0.46), PV (1.24 vs. 1.14 m/s; P < 0.01; ES = 0.35) and MV (0.89 vs. 0.82 m/s; P < 0.01; ES = 0.34) for the CB condition when compared to the SB. A significantly longer TUL for the CB was observed, when compared to the SB (1.89 vs. 1.51 s; P < 0.01; ES = 1.38). The results of this study showed that the CB significantly increased power output and bar velocity in the bench press exercise at 50%1RM compared to the SB. Therefore, the additional ROM, made possible through the use of the CB, allows for the acceleration of the bar through a significantly longer displacement, which has a positive impact on power output. However, a simultaneous increase in TUL may cause higher fatigue when the bench press is performed with the CB compared to the SB.

Highlights

The bench press is one of the most common resistance exercises used for the development of upper-body strength and power, as well as for complex sports performance (Gorostiaga et al, 2006; García-Pallarés et al, 2011; Stastny et al, 2017; Ortega-Becerra et al, 2018; Maszczyk et al, 2020)
There was a significantly higher power output (PP) (907 vs. 817 W; P < 0.01; ES = 0.35), mean power output (MP) (556 vs. 496 W; P < 0.01; ES = 0.46), peak bar velocity (PV) (1.24 vs. 1.14 m/s; P < 0.01; ES = 0.35) and mean bar velocity (MV) (0.89 vs. 0.82 m/s; P < 0.01; ES = 0.34) for the cambered type bar (CB) condition when compared to the standard type bar (SB)
The results of our study indicated that changes in the range of motion (ROM) potentially can be an important factor affecting kinematics of the bench press movement

Summary

Introduction

The bench press is one of the most common resistance exercises used for the development of upper-body strength and power, as well as for complex sports performance (Gorostiaga et al, 2006; García-Pallarés et al, 2011; Stastny et al, 2017; Ortega-Becerra et al, 2018; Maszczyk et al, 2020). When performing the bench press with a standard type bar (SB), the range of motion (ROM) is restricted by the bar which touches the chest, while the prime movers are clearly not going through their full physiological ROM. To overcome this restriction, and increase the ROM during the bench press movement, a cambered type bar (CB) has been introduced. It should be taken into account that the increased ROM may strain the chest and shoulder muscles, especially when the athlete is unfamiliar with a CB bench press. The use of a CB bar during the bench press increases the distance the bar needs to be lifted, which potentially may impact exercise performance

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