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Related Experiment Videos

Effects of increased eccentric loading on bench press 1RM.

Brandon K Doan1, Robert U Newton, Joseph L Marsit

  • 1The Biomechanics Laboratory, Ball State University, Muncie, Indiana 47306, USA. bkdoan@bsuvc.bsu.edu

Journal of Strength and Conditioning Research
|February 9, 2002
PubMed
Summary

Adding extra weight during the lowering phase (eccentric loading) of the bench press significantly boosted subsequent lifting strength. This method enhances the stretch-shortening cycle, improving one-repetition maximum (1RM) performance for athletes.

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Area of Science:

  • Sports Science
  • Biomechanics
  • Strength and Conditioning

Background:

  • The stretch-shortening cycle (SSC) is crucial for athletic performance.
  • Understanding how to optimize SSC through training modalities is key for strength development.

Purpose of the Study:

  • To quantify the impact of increased eccentric loading on concentric strength in the bench press.
  • To investigate the effectiveness of detaching hooks for manipulating eccentric load.

Main Methods:

  • Eight weight-trained subjects performed maximal bench press attempts.
  • Utilized detaching hooks to lower 105% of 1RM and lift 100% concentrically.
  • Measured changes in one-repetition maximum (1RM) performance.

Main Results:

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  • All subjects increased their 1RM by 5-15 pounds.
  • Additional eccentric loading significantly enhanced subsequent concentric strength (p = 0.008).
  • Improved stretch-shortening cycle performance was observed.

Conclusions:

  • Increased eccentric load effectively boosts concentric strength and 1RM performance.
  • This training strategy can be beneficial for athletes aiming to increase bench press 1RM.
  • Eccentric overload enhances the stretch-shortening cycle mechanism.