Using bench press load to predict upper body exercise loads in physically active individuals.

Area of Science:

• Sports Science
• Exercise Physiology
• Biomechanics

Background:

• Optimizing training loads is crucial for strength development.
• Predictive models can enhance training efficiency.
• The bench press is a foundational upper body exercise.

Purpose of the Study:

• To determine if upper body assistance exercise loads can be predicted from bench press loads.
• To develop prediction equations for common assistance exercises.

Main Methods:

• Twenty-nine collegiate students performed 6-repetition maximum (6RM) tests.
• Loads for bench press, hammer curl, barbell bicep curl, overhead dumbbell triceps extension, and dumbbell shoulder press were measured.
• Pearson correlation and linear regression analyses were used to establish relationships.

Main Results:

• Bench press loads were highly correlated (r=0.80-0.93) with all four assistance exercises.
• Bench press load significantly predicted assistance exercise loads (R²=0.64-0.86).
• Prediction equations showed minimal, non-significant differences (6.52%-8.54%) between actual and predicted loads.

Conclusions:

• The bench press 6RM load is a reliable predictor for upper body assistance exercises.
• These findings offer a time-efficient method for fitness professionals to prescribe training loads.
• The established equations can be directly applied in training settings.