The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach
The current study aims to verify the effects of three specific warm-ups on squat and bench press resistance training. Forty resistance-trained males (19–30 years) performed 3 × 6 repetitions with 80% of maximal dynamic strength (designated as training load) after one of the following warm-ups (48 h...
Main Authors: | , , , , , , , |
---|---|
Format: | Article |
Language: | English |
Published: |
MDPI AG
2020-09-01
|
Series: | International Journal of Environmental Research and Public Health |
Subjects: | |
Online Access: | https://www.mdpi.com/1660-4601/17/18/6882 |
id |
doaj-e0b47e7f8f9c4e2ea7284ea0e36a97d2 |
---|---|
record_format |
Article |
spelling |
doaj-e0b47e7f8f9c4e2ea7284ea0e36a97d22020-11-25T03:35:02ZengMDPI AGInternational Journal of Environmental Research and Public Health1661-78271660-46012020-09-01176882688210.3390/ijerph17186882The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel ApproachBruno Ribeiro0Ana Pereira1Pedro P. Neves2António C. Sousa3Ricardo Ferraz4Mário C. Marques5Daniel A. Marinho6Henrique P. Neiva7Department of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, PortugalDepartment of Science and Technology, Polytechnic Institute of Setubal, 2910-761 Setúbal, PortugalDepartment of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, PortugalDepartment of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, PortugalDepartment of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, PortugalDepartment of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, PortugalDepartment of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, PortugalDepartment of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, PortugalThe current study aims to verify the effects of three specific warm-ups on squat and bench press resistance training. Forty resistance-trained males (19–30 years) performed 3 × 6 repetitions with 80% of maximal dynamic strength (designated as training load) after one of the following warm-ups (48 h between): (i) 2 × 6 repetitions with 40% and 80% of the training load (WU), (ii) 6 × 80% of training load (WU80), or (iii) 6 × 40% of the training load (WU40). Mean propulsive velocity (MPV), velocity loss (VL), peak velocity (PV), time to achieve PV, power, work, heart rates, and ratings of perceived exertion were analyzed. In squat exercises, higher MPV were found in WU80 compared with WU40 (2nd set: 0.69 ± 0.09 vs. 0.67 ± 0.06 m.s<sup>−1</sup>, <i>p</i> = 0.02, ES = 0.80; 3rd set: 0.68 ± 0.09 vs. 0.66 ± 0.07 m.s<sup>−1</sup>, <i>p</i> = 0.05, ES = 0.51). In bench press exercises, time to PV was lower in WU compared with WU40 (1st set: 574.77 ± 233.46 vs. 694.50 ± 211.71 m.s<sup>−1</sup>, <i>p</i> < 0.01, ES = 0.69; 2nd set: 533.19 ± 272.22 vs. 662.31 ± 257.51 m.s<sup>−1</sup>, <i>p</i> = 0.04, ES = 0.43) and total work was higher (4749.90 ± 1312.99 vs. 4631.80 ± 1355.01 j, <i>p</i> = 0.01, ES = 0.54). The results showed that force outputs were mainly optimized by WU80 in squat training and by WU in bench press training. Moreover, warming-up with few repetitions and low loads is not enough to optimize squat and bench press performances.https://www.mdpi.com/1660-4601/17/18/6882pre-exercisestrengthvelocitypowerwork |
collection |
DOAJ |
language |
English |
format |
Article |
sources |
DOAJ |
author |
Bruno Ribeiro Ana Pereira Pedro P. Neves António C. Sousa Ricardo Ferraz Mário C. Marques Daniel A. Marinho Henrique P. Neiva |
spellingShingle |
Bruno Ribeiro Ana Pereira Pedro P. Neves António C. Sousa Ricardo Ferraz Mário C. Marques Daniel A. Marinho Henrique P. Neiva The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach International Journal of Environmental Research and Public Health pre-exercise strength velocity power work |
author_facet |
Bruno Ribeiro Ana Pereira Pedro P. Neves António C. Sousa Ricardo Ferraz Mário C. Marques Daniel A. Marinho Henrique P. Neiva |
author_sort |
Bruno Ribeiro |
title |
The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach |
title_short |
The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach |
title_full |
The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach |
title_fullStr |
The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach |
title_full_unstemmed |
The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach |
title_sort |
role of specific warm-up during bench press and squat exercises: a novel approach |
publisher |
MDPI AG |
series |
International Journal of Environmental Research and Public Health |
issn |
1661-7827 1660-4601 |
publishDate |
2020-09-01 |
description |
The current study aims to verify the effects of three specific warm-ups on squat and bench press resistance training. Forty resistance-trained males (19–30 years) performed 3 × 6 repetitions with 80% of maximal dynamic strength (designated as training load) after one of the following warm-ups (48 h between): (i) 2 × 6 repetitions with 40% and 80% of the training load (WU), (ii) 6 × 80% of training load (WU80), or (iii) 6 × 40% of the training load (WU40). Mean propulsive velocity (MPV), velocity loss (VL), peak velocity (PV), time to achieve PV, power, work, heart rates, and ratings of perceived exertion were analyzed. In squat exercises, higher MPV were found in WU80 compared with WU40 (2nd set: 0.69 ± 0.09 vs. 0.67 ± 0.06 m.s<sup>−1</sup>, <i>p</i> = 0.02, ES = 0.80; 3rd set: 0.68 ± 0.09 vs. 0.66 ± 0.07 m.s<sup>−1</sup>, <i>p</i> = 0.05, ES = 0.51). In bench press exercises, time to PV was lower in WU compared with WU40 (1st set: 574.77 ± 233.46 vs. 694.50 ± 211.71 m.s<sup>−1</sup>, <i>p</i> < 0.01, ES = 0.69; 2nd set: 533.19 ± 272.22 vs. 662.31 ± 257.51 m.s<sup>−1</sup>, <i>p</i> = 0.04, ES = 0.43) and total work was higher (4749.90 ± 1312.99 vs. 4631.80 ± 1355.01 j, <i>p</i> = 0.01, ES = 0.54). The results showed that force outputs were mainly optimized by WU80 in squat training and by WU in bench press training. Moreover, warming-up with few repetitions and low loads is not enough to optimize squat and bench press performances. |
topic |
pre-exercise strength velocity power work |
url |
https://www.mdpi.com/1660-4601/17/18/6882 |
work_keys_str_mv |
AT brunoribeiro theroleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT anapereira theroleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT pedropneves theroleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT antoniocsousa theroleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT ricardoferraz theroleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT mariocmarques theroleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT danielamarinho theroleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT henriquepneiva theroleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT brunoribeiro roleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT anapereira roleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT pedropneves roleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT antoniocsousa roleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT ricardoferraz roleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT mariocmarques roleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT danielamarinho roleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach AT henriquepneiva roleofspecificwarmupduringbenchpressandsquatexercisesanovelapproach |
_version_ |
1724555935880314880 |