The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach

Ribeiro, Bruno; Pereira, Ana; Neves, Pedro P.; Sousa, António C.; Ferraz, Ricardo; Marques, Mário C.; Marinho, Daniel A.; Neiva, Henrique P.

doi:10.3390/ijerph17186882

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The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach

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Henrique P. Neiva

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Department of Sport Sciences, University of Beira Interior, 6201-001 Covilhã, Portugal

Research Center in Sports Sciences, Health Sciences and Human Development, CIDESD, 6201-001 Covilhã, Portugal

Department of Science and Technology, Polytechnic Institute of Setubal, 2910-761 Setúbal, Portugal

Author to whom correspondence should be addressed.

Int. J. Environ. Res. Public Health 2020, 17(18), 6882; https://doi.org/10.3390/ijerph17186882

Received: 24 August 2020 / Revised: 16 September 2020 / Accepted: 17 September 2020 / Published: 22 September 2020

(This article belongs to the Special Issue Monitoring and Evaluation of Training in Sport and Exercise)

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Abstract

The current study aims to verify the effects of three specific warm-ups on squat and bench press resistance training. Forty resistance-trained males (19–30 years) performed 3 × 6 repetitions with 80% of maximal dynamic strength (designated as training load) after one of the following warm-ups (48 h between): (i) 2 × 6 repetitions with 40% and 80% of the training load (WU), (ii) 6 × 80% of training load (WU80), or (iii) 6 × 40% of the training load (WU40). Mean propulsive velocity (MPV), velocity loss (VL), peak velocity (PV), time to achieve PV, power, work, heart rates, and ratings of perceived exertion were analyzed. In squat exercises, higher MPV were found in WU80 compared with WU40 (2nd set: 0.69 ± 0.09 vs. 0.67 ± 0.06 m.s⁻¹, p = 0.02, ES = 0.80; 3rd set: 0.68 ± 0.09 vs. 0.66 ± 0.07 m.s⁻¹, p = 0.05, ES = 0.51). In bench press exercises, time to PV was lower in WU compared with WU40 (1st set: 574.77 ± 233.46 vs. 694.50 ± 211.71 m.s⁻¹, p < 0.01, ES = 0.69; 2nd set: 533.19 ± 272.22 vs. 662.31 ± 257.51 m.s⁻¹, p = 0.04, ES = 0.43) and total work was higher (4749.90 ± 1312.99 vs. 4631.80 ± 1355.01 j, p = 0.01, ES = 0.54). The results showed that force outputs were mainly optimized by WU80 in squat training and by WU in bench press training. Moreover, warming-up with few repetitions and low loads is not enough to optimize squat and bench press performances. View Full-Text

Keywords: pre-exercise; strength; velocity; power; work

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Ribeiro, B.; Pereira, A.; Neves, P.P.; Sousa, A.C.; Ferraz, R.; Marques, M.C.; Marinho, D.A.; Neiva, H.P. The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach. Int. J. Environ. Res. Public Health 2020, 17, 6882. https://doi.org/10.3390/ijerph17186882

AMA Style

Ribeiro B, Pereira A, Neves PP, Sousa AC, Ferraz R, Marques MC, Marinho DA, Neiva HP. The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach. International Journal of Environmental Research and Public Health. 2020; 17(18):6882. https://doi.org/10.3390/ijerph17186882

Chicago/Turabian Style

Ribeiro, Bruno, Ana Pereira, Pedro P. Neves, António C. Sousa, Ricardo Ferraz, Mário C. Marques, Daniel A. Marinho, and Henrique P. Neiva. 2020. "The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach" International Journal of Environmental Research and Public Health 17, no. 18: 6882. https://doi.org/10.3390/ijerph17186882

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