The Acute Effect of Different Specific Warm-up Phases on 1-Repetition Maximum Bench Press Results
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ABSTRACT
Background: Warm
up is important to maximize the performance of exercise participants in
different resistance exercise activities. In addition, bench press performance
may differ according to warm-up types, warm-up phases and intensity.
Aim: The present study
investigated the acute effect of different specific warm-up phases on 1-RM bench press performance.
Methods: Fourteen male
volunteers between the ages of 18-25 and exercise regularly for two days a
week, participated in the study (age, 21.64± 2.09 years; height, 174.21± 5.48
cm; 69.43± 7.19 kg; BMI 22.84±1.69). This group performed 4 different specific
warm-up phases on non-consecutive days. Specific warm-up phases consisted of
only eight minutes of light-intensity aerobic run (Nw), five minutes of
light-intensity aerobic run + 3 sets of 30 seconds repetition and 30 seconds
rest specific warm-up phases (30sw-30sr), five minutes of light-intensity
aerobic run + 3 sets of 40 seconds repetition and 20 seconds rest specific
warm-up phases (40sw-20sr), five minutes
of light-intensity aerobic run + 3 sets of 20 seconds repetition and 40 seconds
rest specific warm-up (20sw-40sr)
phases.
Results: The 1-RM
bench press' values observed after the 20sw-40sr (72.86±6.99) protocol were
reported to be better than 30sw-30sr (62.14±6.71), 40sw-20sr (58.57±9.07) and
Nw (57.86±11.72), respectively. In addition, it was determined that there was
find statistically significant difference between the 1-RM bench press values
[F(1,522)= 24,981 p= ,000, partial eta squared: ,658] reported after Nw,
30sw-30sr, 40sw-20sr and 20sw-40sr protocols (p< .05).
Conclusion: As a result of this
study, 20sw-40sr are recommended to coaches and exercise participants in order
to get more performance before bench press movement.
Keywords: Strength, Upper Body,
Warm up.
ABSTRACT
Background: Warm
up is important to maximize the performance of exercise participants in
different resistance exercise activities. In addition, bench press performance
may differ according to warm-up types, warm-up phases and intensity.
Aim: The present study
investigated the acute effect of different specific warm-up phases on 1-RM bench press performance.
Methods: Fourteen male
volunteers between the ages of 18-25 and exercise regularly for two days a
week, participated in the study (age, 21.64± 2.09 years; height, 174.21± 5.48
cm; 69.43± 7.19 kg; BMI 22.84±1.69). This group performed 4 different specific
warm-up phases on non-consecutive days. Specific warm-up phases consisted of
only eight minutes of light-intensity aerobic run (Nw), five minutes of
light-intensity aerobic run + 3 sets of 30 seconds repetition and 30 seconds
rest specific warm-up phases (30sw-30sr), five minutes of light-intensity
aerobic run + 3 sets of 40 seconds repetition and 20 seconds rest specific
warm-up phases (40sw-20sr), five minutes
of light-intensity aerobic run + 3 sets of 20 seconds repetition and 40 seconds
rest specific warm-up (20sw-40sr)
phases.
Results: The 1-RM
bench press' values observed after the 20sw-40sr (72.86±6.99) protocol were
reported to be better than 30sw-30sr (62.14±6.71), 40sw-20sr (58.57±9.07) and
Nw (57.86±11.72), respectively. In addition, it was determined that there was
find statistically significant difference between the 1-RM bench press values
[F(1,522)= 24,981 p= ,000, partial eta squared: ,658] reported after Nw,
30sw-30sr, 40sw-20sr and 20sw-40sr protocols (p< .05).
Conclusion: As a result of this
study, 20sw-40sr are recommended to coaches and exercise participants in order
to get more performance before bench press movement.
Keywords: Strength, Upper Body,
Warm up.