The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach

Bruno Ribeiro, Ana Pereira, Pedro P. Neves, António C. Sousa, Ricardo Ferraz, Mário C. Marques, Daniel A. Marinho and Henrique P. Neiva
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Bruno Ribeiro: Department of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, Portugal
Ana Pereira: Department of Science and Technology, Polytechnic Institute of Setubal, 2910-761 Setúbal, Portugal
Pedro P. Neves: Department of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, Portugal
António C. Sousa: Department of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, Portugal
Ricardo Ferraz: Department of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, Portugal
Mário C. Marques: Department of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, Portugal
Daniel A. Marinho: Department of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, Portugal
Henrique P. Neiva: Department of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, Portugal

IJERPH, 2020, vol. 17, issue 18, 1-15

Abstract: 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 −1 , p = 0.02, ES = 0.80; 3rd set: 0.68 ± 0.09 vs. 0.66 ± 0.07 m.s −1 , p = 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 −1 , p < 0.01, ES = 0.69; 2nd set: 533.19 ± 272.22 vs. 662.31 ± 257.51 m.s −1 , p = 0.04, ES = 0.43) and total work was higher (4749.90 ± 1312.99 vs. 4631.80 ± 1355.01 j, p = 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.

Keywords: pre-exercise; strength; velocity; power; work (search for similar items in EconPapers)
JEL-codes: I I1 I3 Q Q5 (search for similar items in EconPapers)
Date: 2020
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