Bench Press Training Research Articles

Changes In Upper-body Strength Are Independent Of Initial Fat-free Mass And Strength Level

Research indicates that upper-body muscular strength gains following resistance training may be greater in individuals with greater initial fat-free mass (FFM). Further, individuals with lesser initial muscular strength experience greater gains in strength. However, FFM and muscular strength have not been analyzed simultaneously to determine possible interactive effects on strength gain. PURPOSE: To evaluate the effect of resistance training using free weights (FW) and machine weights (MW) on changes in upper-body muscular strength when controlling initial FFM and strength. METHODS: College men (n = 850) and women (n = 836) enrolled in a required wellness course over 3 years volunteered to participate. Each participant was measured before and after 12 weeks of periodized resistance training for body composition and 1RM bench press using free-weights (FW) or machine weights (MW). Body composition was estimated from gender-specific skinfold prediction equations. MW modalities included a seated horizontal press (SHP) and a supine vertical press (SVP). Bench press training was periodized with progressively heavier loads and reduced repetitions designed to achieve maximum strength improvement. Mode-specific bench press training was supplemented with auxiliary upper- and lower-body exercises performed in 3 sets of 6-10 repetitions. RESULTS: A 2 x 3 ANOVA indicated no significant change in FFM or %fat for either gender or training mode. The relationships between initial level and delta FFM (r = -0.10, p<0.001) and %fat (r = -0.24, p<0.001) were significant but weak. A gender x training mode ANCOVA controlling for initial FFM and muscular strength indicated that men (10.4 ± 6.2 kg) gained significantly (p<0.001) more strength than women (7.7 ± 5.4 kg) although %gain was significantly greater in women (22.0 ± 21.1%) than men (14.8 ± 14.0%). Mode-specific differences in strength gain (p<0.001) and a significant interaction (p<0.02) were noted. Strength gain on SHP (11.3 ± 5.6 kg) was greater than SVP (9.0 ± 5.9 kg) which was greater than FW (6.5 ± 5.3 kg). CONCLUSIONS: Men gain more upper-body strength than women when differences in initial FFM and strength are accounted for. Training with machines produces greater gains in upper-body muscular strength than FW in initially untrained individuals.

Spontaneous pneumomediastinum after bench press training.

Key Clinical MessageSpontaneous pneumomediastinum is often associated with asthma and mainly affects adolescent males with a tall, thin body habitus. A 17‐year‐old man complained of chest and pharyngeal pain after bench press training and spontaneous pneumomediastinum was diagnosed. It should be considered in the differential diagnosis of chest pain of uncertain cause.

Lighter and heavier initial loads yield similar gains in strength when employing a progressive wave loading scheme.

Progressive wave loading strategies are common within strength and conditioning practice. The purpose of this study was to contribute to the understanding of this strategy by evaluating the effectiveness of 2 wave loading bench press training programmes that differed only in the initial load that was used to start the first wave. Thirty-four resistance-trained men were divided into 2 groups and performed 2 training sessions each week for 20 weeks. One session consisted of 6 sets of 2 repetitions, while the other consisted of 5 sets of 5 repetitions. The load used was incremented by 2.5% of one repetition maximum (1RM) each week until the subject could no longer complete the programmed repetitions. At this point, the load was decreased, and then started to ascend again. The initial loads for the 2 sessions were 87.5% and 80% 1RM respectively for the heavier group, and for the lighter group were 82.5% and 75% 1RM. The subjects experienced a significant improvement in their bench press performance (higher load group: pre test = 106.5 kg ± 14.6, post test = 112.2 kg ± 12.4, p ≤ 0.05; lower load group: pre test = 105.7 kg ± 14.1, post test = 114.3 kg ± 11.0, p ≤ 0.05), but there was no difference in the magnitude of the improvment between the two groups. These results tend to support the common practical recommendation to start with a lighter load when employing a progressive wave loading strategy, as such a strategy yields similar improvements in performance with a lower level of exertion in training.

Effects Of Rest-pause Vs Traditional Bench Press Training On Muscle Strength, Electromyography, And Lifting Volume.

This study compared one repetition maximum (1RM), muscle activity (EMG), and volume differences between rest-pause or traditional resistance training. Trained males (N = 20) were randomly assigned to either a rest-pause or a traditional training group. Training sessions were completed twice a week for 4 weeks and consisted of four sets of bench press to volitional fatigue at 80% of pretest 1RM with 2-minutes rests between sets. Each participant completed a bench press 1RM before and after the training intervention. Total volume completed was recorded on each training day. Muscle activity of the pectoralis major was measured on the first and last training days. The RMS signals of the last repetition in the last set were normalized to the RMS peak values of the first repetition in the first set for each participant during the 1st and 8th training sessions. A 2-way repeated measures ANOVA indicated both groups significantly increased their 1RMs following the four week training protocol (p < .05). However, no significant differences were found in 1RM and muscle activity between the two groups (p > .05). Lastly, an independent samples t-test indicated total volume lifted was significantly higher for the rest-pause group (M = 56,778lbs, SD = 23,522lbs, N = 10) in comparison to the traditional training group (M = 38,315lbs, SD = 7,870lbs, N = 10). T (18) = 2.354, p <.05. While strength and muscle activity changes did not differ between groups, the rest-pause group achieved greater increases in volume than the traditional group. If volume is the focus of training (i.e., hypertrophy phases), the rest-pause resistance training method should be utilized. Future studies should assess changes in muscle size between these bench press methods.

Effects of 5 Weeks of Bench Press Training on Muscle Synergies: A Randomized Controlled Study.

Kristiansen, M, Samani, A, Madeleine, P, and Hansen, EA. Effects of 5 weeks of bench press training on muscle synergies: A randomized controlled study. J Strength Cond Res 30(7): 1948-1959, 2016-The ability to perform forceful muscle contractions has important implications in sports performance and in activities of daily living. However, there is a lack of knowledge on adaptations in intermuscular coordination after strength training. The purpose of this study was therefore to assess muscle synergies before and after 5 weeks of bench press training. Thirty untrained male subjects were randomly allocated to a training group (TRA) or a control group (CON). After the pretest, TRA completed 5 weeks of bench press training, before completing a posttest, whereas subjects in CON continued their normal life. During test sessions, surface electromyography (EMG) was recorded from 13 different muscles. Muscle synergies were extracted from EMG data using nonnegative matrix factorization. To evaluate differences between pretest and posttest, we performed a cross-correlation analysis and a cross-validation analysis, in which the synergy components extracted in the pretest session were recomputed, using the fixed synergy components from the posttest session. Two muscle synergies accounted for 90% of the total variance and reflected the concentric and eccentric phase, respectively. TRA significantly increased 3 repetition maximum in bench press with 19.0% (25th; 75th percentile, 10.3%; 21.7%) (p < 0.001), whereas no change occurred in CON. No significant differences were observed in synergy components between groups. However, decreases in correlation values for intragroup comparisons in TRA may suggest that the synergy components changed, whereas this was not the case in CON. Strength and conditioning professionals may consider monitoring changes in muscle synergies in training and rehabilitation programs as a way to benchmark changes in intermuscular coordination.

Hybrid force control of astronaut rehabilitative training robot under active loading mode

In order to mitigate the effects of space adaptation syndrome (SAS) and improve the training efficiency of the astronauts, a novel astronaut rehabilitative training robot (ART) was proposed. ART can help the astronauts to carry out the bench press training in the microgravity environment. Firstly, a dynamic model of cable driven unit (CDU) was established whose accuracy was verified through the model identification. Secondly, to improve the accuracy and the speed of the active loading, an active loading hybrid force controller was proposed on the basis of the dynamic model of the CDU. Finally, the actual effect of the hybrid force controller was tested by simulations and experiments. The results suggest that the hybrid force controller can significantly improve the precision and the dynamic performance of the active loading with the maximum phase lag of the active loading being 9° and the maximum amplitude error being 2% at the frequency range of 10 Hz. The controller can meet the design requirements.

Elbow Joint Fatigue and Bench-Press Training

Bench-press exercises are among the most common form of training exercise for the upper extremity because they yield a notable improvement in both muscle strength and muscle endurance. The literature contains various investigations into the effects of different bench-press positions on the degree of muscle activation. However, the effects of fatigue on the muscular performance and kinetics of the elbow joint are not understood fully. To investigate the effects of fatigue on the kinetics and myodynamic performance of the elbow joint in bench-press training. Controlled laboratory study. Motion research laboratory. A total of 18 physically healthy male students (age = 19.6 ± 0.8 years, height = 168.7 ± 5.5 cm, mass = 69.6 ± 8.6 kg) participated in the investigation. All participants were right-hand dominant, and none had a history of upper extremity injuries or disorders. Participants performed bench-press training until fatigued. Maximal possible number of repetitions, cycle time, myodynamic decline rate, elbow-joint force, and elbow-joint moment. We observed a difference in cycle time in the initial (2.1 ± 0.42 seconds) and fatigue (2.58 ± 0.46 seconds) stages of the bench-press exercise (P = .04). As the participants fatigued, we observed an increase in the medial-lateral force (P = .03) and internal-external moment (P ≤ .04) acting on the elbow joint. Moreover, a reduction in the elbow muscle strength was observed in the elbow extension-flexion (P ≤ .003) and forearm supination-pronation (P ≤ .001) conditions. The results suggest that performing bench-press exercises to the point of fatigue increases elbow-joint loading and may further increase the risk of injury. Therefore, when clinicians design bench-press exercise regimens for general athletic training, muscle strengthening, or physical rehabilitation, they should control carefully the maximal number of repetitions.

Effects of betaine on body composition, performance, and homocysteine thiolactone

BackgroundThis study investigated the effects of long term betaine supplementation on body composition, performance, and homocysteine thiolactone (HCTL) in experienced strength trained men.MethodsTwenty-three subjects were matched for training experience (4.8 ± 2.3 years) and body fat percentage (BF%: 16.9 ± 8.0%), randomly assigned to either a placebo (PL; n = 12) or betaine group (BET; n = 11; 2.5 g/day), and completed a 6 week periodized training program consisting of 3 two-week micro-cycles. Bench press and back squat training volumes were recorded and changes in training volume were assessed at each micro-cycle. Fasting urine was collected at baseline (BL), weeks 2, 4 and 6, and assayed for HCTL. Subjects were tested prior to and following 6 weeks of treatment. Arm and thigh cross sectional area (CSA) was estimated via girth and skin fold measurements. Body density was estimated via skin fold calipers and used to estimate BF%, fat mass (FM), and lean body mass (LBM). Performance was assessed via vertical jump (VJ), bench press 1 RM (BP), and back squat 1 RM (BS).ResultsArm CSA increased significantly (p < .05) in BET but not PL. No differences existed between group and time for changes in thigh CSA. Back squat training volume increased significantly (p < .05) for both groups throughout training. Bench press training volume was significantly (p < .05) improved for BET compared to PL at microcycles one and three. Body composition (BF%, FM, LBM) improved significantly (p < .05) in BET but not PL. No differences were found in performance variables (BP, BS, VJ) between groups, except there was a trend (p = .07) for increased VJ power in BET versus PL. A significant interaction (p < .05) existed for HCTL, with increases from BL to week 2 in PL, but not BET. Additionally, HCTL remained elevated at week 4 in PL, but not BET.ConclusionSix-weeks of betaine supplementation improved body composition, arm size, bench press work capacity, attenuated the rise in urinary HCTL, and tended to improve power (p = .07) but not strength.

Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training

The purpose of this study was to determine whether the training responses observed with low-load resistance exercise to volitional fatigue translates into significant muscle hypertrophy, and compare that response to high-load resistance training. Nine previously untrained men (aged 25 [SD 3] years at the beginning of the study, standing height 1.73 [SD 0.07] m, body mass 68.9 [SD 8.1] kg) completed 6-week of high load-resistance training (HL-RT) (75% of one repeti-tion maximal [1RM], 3-sets, 3x/wk) followed by 12 months of detraining. Following this, subjects completed 6 weeks of low load-resistance training (LL-RT) to volitional fatigue (30% 1 RM, 4 sets, 3x/wk). Increases (p 0.05) in magnetic resonance imaging-measured triceps brachii and pectorals major muscle cross-sectional areas were similar for both HL-RT (11.9% and 17.6%, respectively) and LL-RT (9.8% and 21.1%, respectively). In addition, both groups increased (p 0.05) 1RM and maximal elbow extension strength following training; however, the percent increases in 1RM (8.6% vs. 21.0%) and elbow extension strength (6.5% vs. 13.9%) were significantly (p 0.05) lower with LL-RT. Both protocols elicited similar increases in muscle cross-sectional area, however differences were observed in strength. An explanation of the smaller relative increases in strength may be due to the fact that detraining after HL-RT did not cause strength values to return to baseline levels thereby producing smaller changes in strength. In addition, the results may also suggest that the consistent practice of lifting a heavy load is necessary to maximize gains in muscular strength of the trained movement. These results demonstrate that significant muscle hypertrophy can occur without high-load resistance training and suggests that the focus on percentage of external load as the important deciding factor on muscle hypertrophy is too simplistic and inappropriate.

Time course for arm and chest muscle thickness changes following bench press training

The purpose of this study was to investigate the time course of hypertrophic adaptations in both the upper arm and trunk muscles following high-intensity bench press training. Seven previously untrained young men (aged 25 ± 3 years) performed free-weight bench press training 3 days (Monday, Wednesday and Friday) per week for 24 weeks. Training intensity and volume were set at 75% of one repetition maximum (1-RM) and 30 repetitions (3 sets of 10 repetitions, with 2-3 min of rest between sets), respectively. Muscle thickness (MTH) was measured using B-mode ultrasound at three sites: the biceps and triceps brachii and the pectoralis major. Measurements were taken a week prior to the start of training, before the training session on every Monday and 3 days after the final training session. Pairwise comparisons from baseline revealed that pectoralis major MTH significantly increased after week-1 (p = 0.002), triceps MTH increased after week-5 (p = 0.001) and 1-RM strength increased after week-3 (p = 0.001) while no changes were observed in the biceps MTH from baseline. Significant muscle hypertrophy was observed earlier in the chest compared to that of the triceps. Our results indicate that the time course of the muscle hypertrophic response differs between the upper arm and chest.

The Sticking Region in Three Chest-Press Exercises with Increasing Degrees of Freedom

The purpose was to investigate the effect of 3 chest-press exercises with different degrees of freedom upon the sticking region and muscle activity in maximal attempts. It was hypothesized that, with increasing degrees of freedom, the sticking region (the weakest region during the lift) would be longer because the muscles need to use a part of their ability to control these increasing degrees of freedom during the exercise. Furthermore, the prime movers would have the same muscle activity, but the biceps muscle activity would increase when the degrees of freedom increases because of the enhanced control of the upward movement. Eleven male subjects (age 22.6 ± 1.7 years, body mass 78.6 ± 8.0 kg, stature 1.80 ± 0.07 m) with at least 1 year of bench press training experience participated in this study. Every subject was tested in 1 repetition maximum (1RM) in the 3 chest-press exercises. During the attempts, kinematics and muscle activity were recorded and analyzed in 4 different regions (downward, presticking, sticking, and poststicking). The participants achieved the highest 1RM strength using the free barbell (106.4 ± 15.5 kg), followed by the Smith machine (103.6 ± 14.8 kg) and dumbbells (89.5 ± 13.7 kg). Furthermore, muscle activity differences (electromyographic) between the 3 different exercises and the muscle activation between the 4 different regions were found. The length of the different lifting regions together with muscle activity was different between the exercises. However, the differences found did not follow the line of increasing degrees of freedom that would result in a longer sticking region. Therefore, it is possible to choose to train a particular chest press exercise with the purpose of training a particular muscle more than the others.

Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm

Body core cooling via the palm of a hand increases work volume during resistive exercise. We asked: (a) "Is there a correlation between elevated core temperatures and fatigue onset during resistive exercise?" and (b) "Does palm cooling between sets of resistive exercise affect strength and work volume training responses?" Core temperature was manipulated by 30-45 minutes of fixed load and duration treadmill exercise in the heat with or without palm cooling. Work volume was then assessed by 4 sets of fixed load bench press exercises. Core temperatures were reduced and work volumes increased after palm cooling (Control: Tes = 39.0 ± 0.1° C, 36 ± 7 reps vs. Cooling: Tes = 38.4 ± 0.2° C, 42 ± 7 reps, mean ± SD, n = 8, p < 0.001). In separate experiments, the impact of palm cooling on work volume and strength training responses were assessed. The participants completed biweekly bench press or pull-up exercises for multiple successive weeks. Palm cooling was applied for 3 minutes between sets of exercise. Over 3 weeks of bench press training, palm cooling increased work volume by 40% (vs. 13% with no treatment; n = 8, p < 0.05). Over 6 weeks of pull-up training, palm cooling increased work volume by 144% in pull-up experienced subjects (vs. 5% over 2 weeks with no treatment; n = 7, p < 0.001) and by 80% in pull-up naïve subjects (vs. 20% with no treatment; n = 11, p < 0.01). Strength (1 repetition maximum) increased 22% over 10 weeks of pyramid bench press training (4 weeks with no treatment followed by 6 weeks with palm cooling; n = 10, p < 0.001). These results verify previous observations about the effects of palm cooling on work volume, demonstrate a link between core temperature and fatigue onset during resistive exercise, and suggest a novel means for improving strength and work volume training responses.

Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men

To determine muscle adaptations to retraining after short-term detraining, we examined the effects of continuous and interrupted resistance training on muscle size and strength in previously untrained men. Fifteen young men were divided into continuous training (CTr) or retraining (RTr) groups and performed high-intensity bench press training. The CTr group trained continuously for 15 weeks, while the RTr group trained for 6 weeks, stopped for a 3-week detraining period and resumed training at week 10. After the initial training phase, increases (P<0·01) in one repetition maximum (1-RM) and magnetic resonance imaging-measured triceps brachii and pectorals major muscle cross-sectional areas (CSAs) were similar in both groups. Muscle CSA and 1-RM increased (P<0·05) continuously for the CTr group, but the muscle adaptations were lower (P<0·05) after the last 6-week training period than after the initial phase. In the RTr group, there were no significant decreases in muscle CSA and 1-RM after the 3-week detraining period, and increases in muscle CSA after retraining were similar to those observed after initial training. Ultimately, improvements in 1-RM and muscle CSA in both groups were similar after the 15-week training period. Our results suggest that compared with continuous 15-week training, 3-week detraining does not inhibit muscle adaptations.

Is There a Relationship Between Limb and Trunk Muscle Hypertrophy After High-Intensity and Low-Intensity-BFR Training

It has been reported that high-intensity resistance training or low-intensity resistance training combined with blood flow restriction (BFR) results in significant increases in limb muscle size and improved muscle function. However, it is unknown whether there is a significant correlation between limb and trunk muscle hypertrophy following the two types of resistance training programs. PURPOSE: To investigate the relationship between training-induced limb and trunk muscle hypertrophy in the high-intensity resistance training and low-intensity BFR training groups. METHODS: Twenty untrained young men (24.4±2.4 years; BMI = 21.5±2.4 kg/m2) were divided into two training groups: high-intensity resistance training group (HIT, 75% of one repetition maximum [1RM] and total 30 reps [10 reps × 3 sets], n=10) or low-intensity BFR resistance training group (LI-BFR, 30% of 1RM and total 75 reps [30, 15, 15, 15 reps], n=10). Both training groups performed free weight bench press training, 3 days/week for 6 weeks. During LI-BFR exercise sessions, subjects wore pressure cuffs (3-cm width) on both arms that were inflated to 100-160 mmHg. MRI-measured triceps brachii (TB) and pectoralis major (PM) muscle cross-sectional areas (CSA) and maximal dynamic (1RM) bench press strength were measured before and 3 days after the final training session. RESULTS: Total training volumes (lifting weight x repetition) for all of the sessions were similar between HIT [19063 (SD 3398) kg] and LI-BFR [19994 (SD 3546) kg] groups. The training led to an increase in 1RM bench press strength in both groups. TB and PM muscle CSA increased 8.8% and 15.8% (P <.01), respectively, in the HIT group and 4.9% (P <.05) and 8.3% (P <.01), respectively, in the LI-BFR group. The relative increase in PM muscle CSA was greater (P <.05) than that of TB muscle CSA in the HIT group, but not in the LI-BFR group. There was significant correlation (r = 0.70, P <.05) between increases in PM and TB muscle CSA in the HIT group. However, a significant correlation was not found in the LI-BFR group (r = 0.54, P = 0.11). CONCLUSIONS: Our results suggest that limb and trunk muscle hypertrophy occurs simultaneously during HIT training but not during low-intensity BFR training, possibly due to individual differences in muscle activation of the arm and chest muscles during the training sessions.

Effects Of Intensity On Post-exercise Glucose Uptake Following Upper Body Resistance Training

Various aerobic exercise intensities are known to affect blood glucose levels differently; however few studies have examined the effects of free weight upper body resistance training intensity on post-exercise glucose uptake, especially in highly trained individuals. PURPOSE: Determine if high intensity/low volume or low intensity/high volume bench press training affect post-exercise glucose uptake differently in highly trained weight lifters. METHODS: 10 healthy, experienced male weight lifters aged 18-30 participated in two acute free weight bench press protocols. Each protocol was separated by a minimum of one week. One protocol consisted of 6 sets of 4 repetitions at 80% 1RM (HILV); the other protocol consisted of 3 sets of 12 repetitions at 55% 1RM (LIHV). Prior to, and immediately following each protocol, blood glucose was obtained. Participants then ingested a 75g glucose drink and blood glucose was monitored every 15 minutes for 60 minutes. RESULTS: Based on repeated measures ANOVA, there was no significant difference between pre (HILV=92±12 mg/dl, LIHV=90±9 mg/dl, mean±std.dv) and post (HILV=97±13 mg/dl, LIHV=95±12, mg/dl) exercise glucose levels between the training intensities. Also following the glucose challenge, there was no difference between training intensities for either the average blood glucose concentration (HILV=113±20 mg/dl, LIHV= 112±21mg/dl) or area under the glucose vs time plot (HILV=7011±470 mg/dl/min, LIHV=6885±730 mg/min/dl). CONCLUSIONS: The lack of difference in blood glucose concentrations between protocols could in part be attributed to the experience in resistance training among the participants. This lack of difference between protocols is contrary to previous studies with less trained or untrained individuals. This suggests that, like endurance training, resistance training enhances the body's ability to regulate blood glucose concentration.

Palm cooling between sets of resistive training improves work capacity and strength training responses

Purpose It has recently been reported that palmar cooling can override fatigue mechanisms during resistive exercises. The current studies were designed to determine if there is a direct correlation between core temperature and fatigue onset during resistive exercise, and if cooling between sets of resistive exercise improves the training responses. Methods To determine the relationship between core temperature and fatigue, 30–45 min of treadmill exercise in the heat with or without palm cooling (to manipulate core temperature) was followed by 4 sets of bench press exercises (Ta = 42°C, n=8). To determine the effect of cooling on training responses, participants completed bi-weekly bench press or pull-up exercises. Palm cooling or control treatment was applied for 3 minutes between sets of exercise. Results Increased core temperature at the initiation of bench press exercises reduced work volume by 16% (36±7 reps, Tes=39.0±0.1°C vs. 42±7 reps, Tes=38.4±0.2°C). Over three weeks of bench press training, cooling increased work volume by 40% vs.13% (control) (n=17, p<0.02). Over six weeks of training in seven pull-up experienced subjects, work volume increased by 144% vs. 5% over 2 weeks of control treatment. In pull-up naïve subjects, cooling increased work volume by 80% over six weeks of training compared to 20% with control treatment (n=11.p<0.01). Strength (1-RM tests) increased by 22% over 10 weeks of pyramid bench press training (8 control and 12 cooling trials) (n=10, p<0.01). Conclusion Elevations in core temperature can hasten fatigue onset during resistive exercise while palm cooling between sets can improve training responses.

Effects of low‐intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study

Single-joint resistance training with blood flow restriction (BFR) results in significant increases in arm or leg muscle size and single-joint strength. However, the effect of multijoint BFR training on both blood flow restricted limb and non-restricted trunk muscles remain poorly understood. To examine the impact of BFR bench press training on hypertrophic response to non-restricted (chest) and restricted (upper-arm) muscles and multi-joint strength, 10 young men were randomly divided into either BFR training (BFR-T) or non-BFR training (CON-T) groups. They performed 30% of one repetition maximal (1-RM) bench press exercise (four sets, total 75 reps) twice daily, 6 days week(-1) for 2 weeks. During the exercise session, subjects in the BFR-T group placed elastic cuffs proximally on both arms, with incremental increases in external compression starting at 100 mmHg and ending at 160 mmHg. Before and after the training, triceps brachii and pectoralis major muscle thickness (MTH), bench press 1-RM and serum anabolic hormones were measured. Two weeks of training led to a significant increase (P<0.05) in 1-RM bench press strength in BFR-T (6%) but not in CON-T (-2%). Triceps and pectoralis major MTH increased 8% and 16% (P<0.01), respectively, in BFR-T, but not in CON-T (-1% and 2%, respectively). There were no changes in baseline concentrations of anabolic hormones in either group. These results suggest that BFR bench press training leads to significant increases in muscle size for upper arm and chest muscles and 1-RM strength.

Bench Press Training Program with Attached Chains for Female Volleyball and Basketball Athletes

Attaching chains to barbells to increase strength and power has become popular for athletes; however, little scientific evidence supports this practice. The present purpose was to compare chain training to traditional training for the bench press. Women collegiate athletes in volleyball and basketball (N = 19) participated in a 16-session bench press program. They were matched into either a Traditional or a Chain training group by 1-repetition maximum (1RM). The Traditional group performed the bench press with conventional equipment, while the Chain group trained with attached chains (5% of weight). Analysis showed a significant increase in 1RM for both groups over 16 sessions, Traditional +11.8% and Chain +17.4%. The difference between the groups was not statistically significant, but suggests the women who trained with attached chains improved their bench press more than the Traditional group.

A Comparison of Successful and Unsuccessful Attempts in Maximal Bench Pressing

This study was designed to compare the differences in EMG and kinematics between successful and unsuccessful attempts in bench pressing at one repetition maximum (1RM) in recreational weight-trained subjects. We hypothesized that failure occurs during the sticking period (the period during which there is a temporary reduction in movement velocity). Eleven male subjects (age = 21.9 +/- 1.8 yr, mass = 80.0 +/- 11.2 kg, height = 1.79 +/- 0.08 m) with at least 1 yr of bench press training experience participated in this study. They performed attempts at 1RM and 1RM + 2.5 kg in bench press during which kinematics and muscle activity were recorded. One successful attempt and one unsuccessful attempt were used for further analysis. Both attempts showed the same sticking period, but only half of the failures occurred during that period. The main differences in the kinematics occurred during the sticking period. Muscle activity, in contrast, showed the same pattern in both attempts and only differed during the downward and the start of the upward movement of the lift. The sticking period occurs in both successful and unsuccessful attempts in maximal bench press. However, failure does not always occur during the sticking period.

Elastic Band Bench Press Training Does Not Increase Power in Untrained Males

Elastic Band Bench Press Training Does Not Increase Power in Untrained Males