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Effect of different pushing speeds on bench press
J Padulo1, P Mignogna, S Mignardi
1Faculty of Medicine and Surgery, University of Rome, Italy. sportcinetic@yahoo.it
International Journal of Sports Medicine
|February 10, 2012
Summary
High velocity training significantly enhances muscular strength in experienced individuals. Focusing on fixed pushing speed (FPS) during bench-press training yields greater strength gains compared to self-selected pushing speed (SPS).
Area of Science:
- Sports Science
- Exercise Physiology
- Biomechanics
Background:
- Muscle strength gains plateau in experienced individuals with traditional training methods.
- Optimizing training velocity is crucial for continued strength development.
Purpose of the Study:
- To compare the effects of fixed pushing speed (FPS) versus self-selected pushing speed (SPS) training on muscular strength.
- To determine if high-velocity training enhances strength in resistance-trained individuals.
Main Methods:
- Twenty resistance-trained subjects were randomized into FPS and SPS groups.
- Both groups trained bench-press twice weekly for 3 weeks at 85% of 1RM, with the FPS group maintaining 80-100% maximal velocity.
- Pushing speed and maximum load were measured pre- and post-training, analyzed with a 2-way ANOVA.
Main Results:
- The FPS group showed significant improvements: 10.20% in maximum load and 2.22% in maximal speed.
- The SPS group exhibited minimal gains (<1%) in strength and speed.
- Significant differences in improvements were observed between the FPS and SPS groups.
Conclusions:
- High-velocity training is essential for further increasing muscle strength in individuals with extensive training experience.
- Individual performance velocity measurement is key to optimizing high-velocity training protocols.
- Fixed pushing speed training demonstrates superior efficacy over self-selected speed for strength enhancement.
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