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Multi- To Single-Joint or the Reverse Exercise Order Does Not Affect Pectoralis Major Workout Performance.

Gilmar Weber Senna1,2,3, Jeffrey Michael Willardson4, Estevão Scudese1,2,3

  • 1Nursing and Biosciences Post-Graduation Program (PPgEnfBio), Doctorate of Federal University of State of Rio de Janeiro (UNIRIO), Rio de Janeiro, Brazil.

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Exercise order does not impact total repetitions for the pectoralis major. Performing multi-joint exercises before single-joint exercises, or vice versa, yields similar results in total workout volume and perceived exertion.

Keywords:
health promotionmuscular strengthphysical fitnessweight lifting

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Muscle Performance

Background:

  • Exercise order influences acute muscle performance and fatigue.
  • Multi-joint exercises typically precede single-joint exercises in training protocols.
  • The impact of reversed exercise order on repetition performance and exertion is not fully understood.

Purpose of the Study:

  • To investigate the acute effects of multi-joint to single-joint versus single-joint to multi-joint exercise order on repetition performance.
  • To compare perceived exertion levels between different exercise orders for the pectoralis major muscle.
  • To determine if reversing the traditional exercise sequence impacts overall training volume.

Main Methods:

  • Fourteen trained men participated in two counterbalanced training sequences (SEQ1 and SEQ2).
  • SEQ1: Barbell bench press (multi-joint) followed by machine chest fly (single-joint).
  • SEQ2: Reversed order (machine chest fly followed by barbell bench press), with 5 sets to maximal repetitions and 2-minute rest intervals.

Main Results:

  • No significant difference in total workout repetitions between SEQ1 (62.22 ± 11.00) and SEQ2 (55.40 ± 8.51).
  • Significantly more repetitions were performed for the barbell bench press in SEQ1 (34.36 ± 4.68) compared to SEQ2 (25.85 ± 6.73).
  • Significantly more repetitions were performed for the machine chest fly in SEQ2 (33.50 ± 4.11) compared to SEQ1 (27.85 ± 6.52).
  • Rating of perceived exertion (RPE) was similar for the bench press but higher for the chest fly in the first three sets of SEQ1.

Conclusions:

  • The order of multi-joint and single-joint exercises does not significantly affect total workout repetitions for the pectoralis major.
  • Reversing the traditional exercise order may shift repetition performance between exercises but not overall volume.
  • Perceived exertion can be influenced by exercise sequencing, particularly for single-joint movements when performed after a multi-joint exercise.