Efficacy of instability resistance training.

Area of Science:

• Exercise Physiology
• Biomechanics
• Sports Science

Background:

• The stability ball is increasingly used for upper-body resistance training, but its effectiveness is not well-documented.
• Research is needed to compare the efficacy of stability ball training versus traditional stable surfaces.

Purpose of the Study:

• To evaluate the influence of training platform (stability ball vs. flat bench) on strength and work capacity during barbell chest press.
• To determine the effects of a 3-week barbell chest press training program on strength, work capacity, and abdominal power.

Main Methods:

• Fourteen young women performed 1RM barbell chest press and YMCA bench press tests on both stability ball and flat bench.
• Abdominal power was assessed using front and side abdominal power tests.
• Participants completed a 3-week training program on either a stability ball or flat bench, followed by post-training assessments.

Main Results:

• Initial work capacity was 12% lower on the stability ball, but strength was unaffected by the platform.
• Both training groups significantly improved strength and work capacity, with no significant differences between the stability ball and flat bench groups.
• Strength and work capacity gains were transferable across platforms; abdominal power improved significantly on the front test for both groups.

Conclusions:

• Barbell chest press training on a stability ball or flat bench yields comparable improvements in strength and work capacity in untrained women.
• The observed training adaptations are transferable between unstable (stability ball) and stable (flat bench) platforms.
• The stability ball is an effective training platform for enhancing upper-body strength and work capacity over a short duration.