Optimizing mechanical performance in the bench press: The combined influence of inter-set rest periods and proximity...

This study examined the influence of inter-set rest periods of 1 (R1), 3 (R3) and 5 (R5) minutes on the number of repetitions completed before exceeding the minimum velocity thresholds of 0.45 m⋅s^-1 (MVT_0.45) and 0.35 m⋅s^-1 (MVT_0.35) during the bench press exercise. Twenty-three physically active individuals, 15 men and eight women, randomly completed six testing sessions consisting of four sets of the bench press exercise performed with maximal intent against 75% of the one-repetition maximum. Testing sessions differed in the length of inter-set rest periods (R1, R3, and R5) and MVT applied (MVT_0.45 and MVT_0.35). The number of repetitions was lower using shorter inter-set rest periods (R1 < R3 < R5), but R3 was more similar to R1 and R5 using MVT_0.45 and MVT_0.35, respectively. The fastest velocity of the set was reduced with the increment in the number of sets for the three protocols using MVT_0.35 (greater reduction for shorter rest periods), but it was only reduced for R1 when using MVT_0.45. The results suggest that, to maintain bench press mechanical performance, 5-min inter-set rest periods are necessary when sets are terminated close to failure (MVT_0.35), while 3 min may suffice when sets are terminated farther from failure (MVT_0.45).