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Superior Training-Specific Adaptations With an 8-Week Yoak Push-up Training Program.

Camila Lima1, Yimeng Li, Jonathan L Low

  • 1School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, Newfoundland and Labrador, Canada.

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|July 7, 2018
PubMed
Summary
This summary is machine-generated.

An 8-week progressive push-up program using the Yoak suspension system led to superior gains in strength, endurance, and neuromuscular efficiency compared to stable training. Yoak training enhanced maximal voluntary isometric contraction (MVIC) forces and reduced muscle fatigue.

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Biomechanics

Background:

  • Progressive overload is crucial for training adaptations, but research on unstable training programs is limited.
  • Push-up exercises are common, yet their progression under varying stability conditions requires further investigation.
  • Understanding neuromuscular responses to stable versus unstable training is key for optimizing performance and injury prevention.

Purpose of the Study:

  • To compare the effects of an 8-week progressive push-up program on stable surfaces versus an unstable suspension system (Yoak) on strength, endurance, muscle activation, and neuromuscular efficiency.
  • To investigate training-specific adaptations in muscle force production and fatigue resistance.
  • To analyze electromyography (EMG) activity of key upper body muscles during push-up variations.

Main Methods:

  • Nineteen recreationally trained participants completed an 8-week push-up program twice weekly, assigned to either a Yoak (unstable) or stable condition.
  • Pre- and post-training assessments included chest press maximal voluntary isometric contraction (MVIC) forces, push-up endurance tests, and EMG activity of the anterior deltoid, biceps brachii, triceps brachii, and serratus anterior.
  • Training progression involved manipulating suspension configurations, push-up height, and sets (1-3).

Main Results:

  • The Yoak group exhibited significantly greater training-induced MVIC forces (9.2%) compared to the stable group.
  • Yoak training resulted in superior push-up repetitions on both unstable (153.3% more) and stable (33.8% more) surfaces.
  • The Yoak group showed improved neuromuscular efficiency, indicated by a decrease in antagonist biceps brachii EMG activity (-30.4%), and lower fatigue indexes for triceps brachii (-12.5%) and serratus anterior (-8.9%) compared to the stable group.

Conclusions:

  • An 8-week progressive Yoak push-up program yields superior adaptations in strength, endurance, and neuromuscular efficiency compared to traditional stable push-up training.
  • Yoak training may enhance muscle force production and reduce fatigue more effectively than stable training.
  • These findings support the use of unstable training systems like Yoak for developing robust training-specific adaptations.