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Bench Press and Push-up at Comparable Levels of Muscle Activity Results in Similar Strength Gains
Abstract
Electromyography (EMG) exercise evaluation is commonly used to measure intensity of muscle contraction. While researchers assume that biomechanically comparable resistance exercises with similar high EMG levels will produce similar strength gains over the long term, no studies have actually corroborated this hypothesis. This study evaluated EMG levels during 6-repetition maximum (6RM) bench press and push-up, and subsequently performed a 5-week training period where subjects were randomly divided into 3 groups (i.e., 6RM Bench press group, 6RM Elastic band push-up group or control group) to evaluate muscle strength gains. Thirty university students with advanced resistance training experience participated in the two-part study. During the training period, exercises were performed using the same loads and variables that were used during the EMG data collection. At baseline, EMG amplitude showed no significant difference between 6RM bench press and band push-up. Significant differences among the groups were found for percent change (Δ) between pre-test and post-test for 6RM (p=0.017) and for 1-repetition maximum (1RM) (p<0.001). 6RM Bench press group and 6RM Elastic band push-up group improved their 1RM and 6RM (Δ ranging from 13.65 to 22.21) tests significantly with similar gains, whereas Control group remain unchanged. Thus, when the EMG values are comparable and the same conditions are reproduced, the aforementioned exercises can provide similar muscle strength gains.
... This resulted in 23 studies included in synthesis with 6 subgroups classification [23,30,35,[47][48][49][50][51][52][53][54][55][56][57][58][59][60][61][62][63][64][65][66]. Study characteristics are provided in Table 2. Table 3 show the pooled analysis of activation between subgroup analysis. ...
... In relation to the analysis on the activation of the pectoralis, comparing the PB exercise with any other exercise, in Figure 6A the activation of the clavicular pectoralis is shown and in Figure 6B the activation of the sternal pectoralis. A total of six studies compare the activation of the pectoral in the traditional BP with another exercise type (push-ups [30,48,62], dumbbell [50,58], elastic resistance [30], chest press [50], and others [58,60] In relation to the analysis comparing the activation of the pectoral muscle in a stable situation vs. an unstable situation, Figure 5A shows the analysis for the activation of the pectoral muscle in the concentric phase, Figure 5B for the eccentric phase and Figure 5C for all joint action. Six studies compare the original option of BP with an unstable exercise variant [50,51,54,56,59,64]. ...
... No difference in chest activation was shown for eccentric phase In relation to the analysis on the activation of the pectoralis, comparing the PB exercise with any other exercise, in Figure 6A the activation of the clavicular pectoralis is shown and in Figure 6B the activation of the sternal pectoralis. A total of six studies compare the activation of the pectoral in the traditional BP with another exercise type (pushups [30,48,62], dumbbell [50,58], elastic resistance [30], chest press [50], and others [58,60]). The analysis shows that there is no significant difference in the activation of the clavicular portion when comparing the PB with another exercise; however, there is a greater activation in the sternal pectoralis in the variable exercise (SMD = 4.04; 95% ICI 0 = 1.74; 6.35) (Figure 6). ...
Featured Application: Bodybuilding training professionals and users who use bench press (BP) should be aware of the implication in choosing another exercise, either to improve muscle activation or to maintain activation levels while seeking another parallel objective. Depending on the grip, we emphasize that a wide grip will have a greater involvement of the pectoralis major in both portions, but should not exceed a width of 200% biacromial distance (BAD) due to increased risk of injury. Otherwise, in the decline of the bench angle, the decrease in the clavicular portion should be considered, as opposed to an increase in the sternal portion. On the contrary, in the inclination there is a decrease in the sternal portion without having a difference in the clavicular compared to the horizontal portion. In addition, the increase in instability in the BP causes a decrease in the intensity of the load that can be moved, reducing the electromyography activity (EMG) of the pectoralis major, although it can be observed that some of these exercises have an application with different objectives due to the fact that they have a greater influence on other muscle groups with a stabilizing function. Focusing on other types of exercises, BP is the one that most involves the pectoralis major. However, other exercises such as push-ups are more accessible and obtain a similar activation when exposed to the same relative load, although it is difficult to increase the load during the exercise. Therefore, the results of our meta-analysis reflect the appropriateness of the BP for safety and efficiency. Abstract: The popularity of the bench press (BP) is justified by being one of the most effective exercises to improve strength and power in the upper body. The primary aim of this systematic review and meta-analysis was to compare the electromyography activity (EMG) of pectoralis muscle between BP and other variants of pectoral exercises (OP). Methods: This study was conducted according to the PRISMA. Original research articles published by March 2023, were located using an electronic search of four databases and yielded 951 original publications. This review included studies that compared the EMG activity of pectoralis muscle between BP and OP. Data were extracted and independently coded by three researchers. Finally, 23 studies were included for systematic review and meta-analysis. Meta-analysis with fixed or random effect model was performed to infer the pooled estimated standardized mean difference, depending on the heterogeneity. The studies were grouped according to the type of the comparison: grip widths, type of grip, inclination of the bench, stability, or exercise type. Results: The original option of BP activates the sternal portion significantly more than the variant with the inclined bench (SMD = 1.80; 95%CI 0.40 to 3.19; p = 0.017). Performing the exercise in an unstable situation produced significantly more activation during the concentric phase than performing the exercise in a stable situation (SMD = −0.18; 95%CI −0.33 to 3.74; p = 0.029). When comparing by type of exercise, greater activations are also seen in the original bench press vs. the comparisons (p = 0.023 to 0.001). Conclusions: The results suggest that the traditional bench press Citation: López-Vivancos, A.; González-Gálvez, N.; Orquín-Castrillón, F.J.; Vale, R.G.d.S.; Marcos-Pardo, P.J. Electromyographic
... The following technique cues were adopted in the shoulder press: (i) an upright seated position with back support, (ii) bent knees, (iii) feet equidistant on the floor, (iv) elbow and shoulder flexed 90º, and (v) standardized biacromial grip width. For the push-ups, according to previous research (Calatayud et al., 2015), each participant (i) started the exercise in an outstretched arms position, (ii) fingers extended, (iii) feet distance fixed according to hips width, and (iv) spine and hips were kept neutral throughout the entire set. The dependent variables (the number of repetitions, MPV, RPE, RPV, EMG, and heart rate) were collected immediately after finishing the set. ...
... To ensure consistency in electrode placement, each participant was shaved and cleaned with a cotton swab moistened with alcohol (Calatayud et al., 2015). Surface electrodes were placed over the clavicular portion of the pectoralis major (PEC); the long head of the triceps brachii (TRI); the anterior deltoid (ADELT); and the upper rectus abdominis (REC) of the dominant side of the body. ...
... Regarding the push-ups, the use of the garment with the Menatechpro System ® 's elastomeric technology allowed the participants to perform a greater number of repetitions to failure without significant differences in the MPV and EMG values (Aboodarda et al., 2016;Calatayud et al., 2015). These results may be probably caused by the elastomeric properties of the garment (Andersen et al., 2019), which may assist certain movements such as push-ups. ...
Resistance training is one key method for improving physical conditioning. With this purpose, Menatechpro System® has designed an avant-garde garment that includes elastomeric technology that may stimulate the neuromuscular system in a better way, but a deeper knowledge of its effects is needed. Objective: To explore the effects of a new garment with elastomeric technology on upper-limb performance, and neuromuscular, perceptual, and cardiovascular responses in two upper-extremities exercises. Methodology: Fit young men trained in resistance exercises performed a seated shoulder press (80% of one-repetition maximum) and push up (bodyweight) until muscle failure with the garment that incorporates the elastomeric technology versus a placebo garment without it. The number of repetitions, mean propulsive velocity, mean and peak muscle activation, rate of perceived effort and perceived velocity, and heart rate were analysed. Possible differences were obtained with a two-way mixed ANOVA of repeated measures with post-hoc analysis. Results: Compared with a placebo garment, the use of this new garment with elastomeric technology improved positively the physical performance and muscular activation during the exercises analysed (p ≤ .05). Conclusion: Menatechpro System®'s elastomeric technology integrated into the garment could provide an optimal neuromuscular stimulus for the development of the performance during the upper extremity training.
... On the other hand, for some individuals, free weight equipment and exercise machines are preferable. In bench press, a barbell and weights are necessary for training (Calatayud et al., 2015). This requires expensive equipment, which perhaps most people would rather opt for a gym. ...
... This requires expensive equipment, which perhaps most people would rather opt for a gym. Calatayud et al. (2015) claimed that the bench press and the push-up are two classic push exercises for strengthening the upper body, which had shown to elicit similar muscle activation patterns on electromyography. Kikuchi and Nakazato (2017) also claimed that low-load bench press (at 40% 1RM) would provide a similar intensity to a push-up. ...
... The selection of exercise must be practical for limited space and equipment. Moreover, a previous study claimed that home-based programme was effective and potentially cost-saving; callisthenic exercise was recommended (Calatayud et al., 2015). However, the chronic adaptation of a single push-up exercise is still unclear despite that push-up is widely used as a home-based exercise (Kikuchi and Nakazato, 2017). ...
Introduction: Various fitness challenges had been invented and innovated in order to integrate exercise in life, especially during the new norm of Covid-19 pandemic. There is a lack of study on the effect of push-up exercise on sedentary women. The study aimed to compare the effects of six-week push-up (PU) and low-load bench press (BP) exercise interventions towards muscular strength (MS) and muscular endurance (ME) among healthy sedentary female youth. Methodology: Forty (n= 40) healthy sedentary female youth (aged 18.93 ±.97 years; body mass index 23.44 ±4.5 kg/m2) were recruited in the study. Participants were divided into two groups of training interventions (push-up and bench press group). Resistance exercise intervention involving four sessions per week for six consecutive weeks. Each session comprised of 3 sets of 12 repetitions with one minute of rest between each set. Bench press exercise was performed at 40% 1RM for bench press group. One-repetition maximum bench press (1RM BP) test and one-minute push-up (1Min PU) test were performed at pre and post-intervention to measure muscular strength and muscular endurance. A 2 x 2 mixed model ANOVA was employed to compare the effects of the two interventions following six-weeks of training. Result: Muscular strength and muscular endurance for the push-up group have significantly improved (p < .05), with at the end of the intervention were 59.75 ±13.91 and 45.05 ±6.59 as compared to during the pre-intervention of 42.0± 11.40 and 28.95 ±5.93, respectively. A similar result also found for bench press group. Muscular strength and muscular endurance for bench press group had significantly increased (p < .05), from the pre-test of 44.50 ±9.58 and 29.95 ±6.28 to the post-test of 60.25 ±10.45 and 41.45 ±6.20, respectively. However, there is no significant difference observed between groups (bench press and push-up protocols) on muscular strength (p= .661) and muscular endurance (p= .472). Conclusions: The present study concludes that push-up and low-load bench press exercise interventions do significantly improve muscular strength and muscular endurance of sedentary female youth, with push-up as an alternative for bench press for sedentary female youth.
... The bench press and push-up are two exercises used to both monitor upper body strength and enhance strength in upper body movement (Calatayud et al., 2015;Mayhew et al., 1991). The selection of which exercise to use is largely dependent on the athletes' goal, movement capabilities and relative strength levels. ...
... Very little research exists on establishing if there are neuromuscular differences between the bench press and the push-up (Blackard et al., 1999;Calatayud et al., 2015;Gottschall et al., 2018). While Calatayud et al. (2015) and Blackard et al. (1999) found no differences in muscle activation between the two exercises in the long head of the triceps, pectoralis major and anterior deltoid, Gottschall et al. (2018) found that the anterior deltoid and biceps brachii were more activated during the bench press than push-ups. ...
... Very little research exists on establishing if there are neuromuscular differences between the bench press and the push-up (Blackard et al., 1999;Calatayud et al., 2015;Gottschall et al., 2018). While Calatayud et al. (2015) and Blackard et al. (1999) found no differences in muscle activation between the two exercises in the long head of the triceps, pectoralis major and anterior deltoid, Gottschall et al. (2018) found that the anterior deltoid and biceps brachii were more activated during the bench press than push-ups. This contrast in findings may be due to the variation in the push-up exercise used. ...
The aims of this study were firstly to compare the similarity in upper-body muscle activation between the bench press and push-up at similar loads, and secondly to establish a 1-RM prediction equation between the two exercises based upon the load-velocity relationship. Twenty resistance-trained male athletes (age 22.5 ± 5.24 years, body mass 83.7 ± 10.7 kg, body height 1.80 ± 0.06 m) performed push-ups and bench presses with four different loads. Push-ups were performed without a weight vest and with a 10-20-30 kg weight vest. Bench presses were performed at 50-80% of athletes’ assumed 1 repetition max (1-RM) in 10 kg steps, while a linear encoder measured performance during the exercises. A load-velocity relationship was established as a product of the load and velocity for the push-up and bench press per participant and the equation was used to establish a predicted 1-RM. Mean muscle activation of eight upper body muscles was recorded for each exercise and each load. The main findings of this study demonstrate an extremely large association between the predicted 1-RM loads performed with the push-up and bench press (r = 0.93) in experienced resistance trained men. Furthermore, most muscles showed similar activations between the two exercises with the different loads except the deltoid and biceps brachii muscles. It may be concluded that it is possible to predict a cross-over 1-RM between the two exercises based upon the load-velocity relationship in each exercise, and that training push-ups largely targets the same muscles as the bench press except the deltoid and biceps muscles. For coaches and athletes, the use of this method is a low cost and time-effective alternative for standard 1-RM bench press testing to predict maximal upper body strength.
... There must be other contrasts between the exercises such as differences in neuromuscular activation that contribute to the disparity in repetitions. Calatayud et al. (2015) reported that the push-ups and bench press can be used interchangeably for strength gains in terms of neuromuscular activation. Similarly, pectoralis major, anterior deltoid, biceps brachii, and triceps brachii electromyographic (EMG) activity were similar between bench press and push-up variations (Gottschall et al., 2018). ...
... However, there are no studies that have examined changes in associated muscle activity with push-ups to fatigue. The limited number of repetitions (1-6 repetitions) used in prior research (Calatayud et al., 2015;Gottschall et al., 2018) may not have accentuated any possible differences between push-ups and bench press. The greater stresses associated with fatigue may better delineate neuromuscular activation and task differences (i.e. ...
... Hence, male participants exhibited lower muscle activity and thus indicative of why push-ups are a less taxing activity for males compared to females. Calatayud et al. (2015) did not find any difference in muscle activity of the pectoralis major and anterior deltoid between bench press and push-up. However, the purpose of their study did not involve a fatigue protocol. ...
Push-ups are an ubiquitous resistance training exercise. While exhibiting a relatively similar upper body motion to the bench press, there are substantial differences in repetitions when employing similar relative loads. The objective was to examine sex-related differences in repetitions and muscle activation associated with push-ups and bench press exercises. Twenty resistance-trained participants (10 men [22 ± 6.1 years] and 10 [24 ± 5.7 years] women) performed maximum push-up and bench press repetitions with loads relative to the body mass during a push-up. Electromyographic (EMG) electrodes were positioned on the middle and anterior deltoids, triceps and biceps brachii, and pectoralis major muscles and their relative (normalized to a maximum voluntary contraction) activity was compared between the two exercises performed to task failure. Both females (3.5 ± 3.9 vs.15.5 ± 8.0 repetitions; p = 0.0008) and males (12.0 ± 6.3 vs. 25.6 ± 5.2 repetitions; p < 0.0001) performed 77.4% and 53.1% less bench press than push-up repetitions respectively. Males significantly exceeded females with both push-ups (p = 0.01) and bench press (p = 0.004) repetitions. Significant linear regression equations were found for females (r2 = 0.55; p = 0.03), and males (r2 = 0.66; p < 0.0001) indicating that bench press repetitions increased 0.36 and 0.97 for each push-up repetition for females and males respectively. Triceps (p = 0.002) and biceps brachii (p = 0.03) EMG mean amplitude was significantly lower during the push-up concentric phase, while the anterior deltoid (p = 0.03) exhibited less activity during the bench press eccentric phase. The sex disparity in repetitions during these exercises indicates that a push-up provides a greater challenge for women than men and regression equations may be helpful for both sexes when formulating training programs.
... The push-up and bench press are two popular exercises used to train upper body strength [3,16]. The selection of which exercise to use is largely dependent on movement capabilities, the athlete's goal, relative strength levels, and the availability of equipment [10]. ...
... 1-RM) so much that it is possible to gain maximal muscular strength in advanced lifters [3]. Calatayud et al. [3] showed that by using similar loads in bench press and push-up, similar increases in strength occur. ...
... 1-RM) so much that it is possible to gain maximal muscular strength in advanced lifters [3]. Calatayud et al. [3] showed that by using similar loads in bench press and push-up, similar increases in strength occur. The reasoning behind this is that a similar amount of neuromuscular activation would result in similar gains. ...
The purpose of this study was to compare the similarity in kinematics and upper-body muscle activation between push-up and bench press exercises over a range of loads. Twenty resistance-trained subjects (age 22.5±5.24 yrs, body mass 83.7±10.7 kg, height 1.80±0.06 m) executed bench presses and push-ups with 4 different loads. Bench press was executed at 50–80% of their assumed 1 repetition max in steps of 10 kg, while push-ups were executed without a weight vest and with a 10–20–30 kg weight vest. A linear encoder measured kinematics (displacement, time, average and peak velocity) during the exercises at each load, together with mean and maximal muscle activation of 8 upper body muscles and their timing for each exercise and each load. The main findings of this study demonstrate no differences in kinematics and muscle activation between the two exercises and that the different loads had the same effect upon both push-up and bench press in experienced resistance-trained men. For coaches and athletes, push-ups and bench presses for strength training can be used interchangeably. By using a weight vest, push-ups can mimic different loads that are similar to different intensities in the bench press that can be used to train strength demands.
... The supposition that sEMG amplitude is equal to the relative load of an exercise may be true for some isometric muscle actions when performed in the same position to which sEMG has been normalized (Alkner et al., 2000), although not always (see section Acute and Mechanistic Variables) (Potvin et al., 1996). However, in the context of dynamic exercises, or when positions differ from the normalization position, this relationship does not hold (Aspe and Swinton, 2014;Calatayud et al., 2015;Vigotsky et al., 2015). Accordingly, there is no basis to assume that loading recommendations can be extrapolated to sEMG amplitude recommendations. ...
... An interesting and relevant longitudinal study was carried out by Calatayud et al. (2015), who had participants perform either a 6 RM elastic band-resisted push-up or 6 RM bench press over a 5-week period. Acutely, these exercises elicited similar sEMG amplitudes of the pectoralis major and anterior deltoid, and longitudinally, resulted in similar increases in bench press 6 RM and 1 RM (Calatayud et al., 2015). ...
... An interesting and relevant longitudinal study was carried out by Calatayud et al. (2015), who had participants perform either a 6 RM elastic band-resisted push-up or 6 RM bench press over a 5-week period. Acutely, these exercises elicited similar sEMG amplitudes of the pectoralis major and anterior deltoid, and longitudinally, resulted in similar increases in bench press 6 RM and 1 RM (Calatayud et al., 2015). While this is a step in the right direction, the similarities in sEMG amplitude may very well have been an epiphenomenon rather than a cause for the strength outcomes. ...
Surface electromyography (sEMG) is a popular research tool in sports and rehabilitation sciences. Common study designs include the comparison of sEMG amplitudes collected from different muscles as participants perform various exercises and techniques under different loads. Based on such comparisons, researchers attempt to draw conclusions concerning the neuro- and electrophysiological underpinning of force production, and hypothesize about possible longitudinal adaptations, such as strength and hypertrophy. However, such conclusions are frequently unsubstantiated and unwarranted. Hence, the goal of this review is to discuss what can and cannot be inferred from comparative research designs as it pertains to both the acute and longitudinal outcomes. General methodological recommendations are made, gaps in the literature are identified, and lines for future research to help improve the applicability of sEMG are suggested.
... The supposition that sEMG amplitude is equal to the relative load of an exercise may be true for some isometric muscle actions when performed in the same position to which sEMG has been normalized (Alkner et al., 2000), although not always (see section Acute and Mechanistic Variables) (Potvin et al., 1996). However, in the context of dynamic exercises, or when positions differ from the normalization position, this relationship does not hold (Aspe and Swinton, 2014;Calatayud et al., 2015;Vigotsky et al., 2015). Accordingly, there is no basis to assume that loading recommendations can be extrapolated to sEMG amplitude recommendations. ...
... An interesting and relevant longitudinal study was carried out by Calatayud et al. (2015), who had participants perform either a 6 RM elastic band-resisted push-up or 6 RM bench press over a 5-week period. Acutely, these exercises elicited similar sEMG amplitudes of the pectoralis major and anterior deltoid, and longitudinally, resulted in similar increases in bench press 6 RM and 1 RM (Calatayud et al., 2015). ...
... An interesting and relevant longitudinal study was carried out by Calatayud et al. (2015), who had participants perform either a 6 RM elastic band-resisted push-up or 6 RM bench press over a 5-week period. Acutely, these exercises elicited similar sEMG amplitudes of the pectoralis major and anterior deltoid, and longitudinally, resulted in similar increases in bench press 6 RM and 1 RM (Calatayud et al., 2015). While this is a step in the right direction, the similarities in sEMG amplitude may very well have been an epiphenomenon rather than a cause for the strength outcomes. ...
Surface electromyography (sEMG) is a popular research tool in sport and rehabilitation sciences. Common study designs include the comparison of sEMG amplitudes collected from different muscles as participants perform various exercises and techniques under different loads. Based on such comparisons, researchers attempt to draw conclusions concerning the neuro- and electrophysiological underpinning of force production and hypothesize about possible longitudinal adaptations, such as strength and hypertrophy. However, such conclusions are frequently unsubstantiated and unwarranted. Hence, the goal of this review is to discuss what can and cannot be inferred from comparative research designs as it pertains to both the acute and longitudinal outcomes. General methodological recommendations are made, gaps in the literature are identified, and lines for future research to help improve the applicability of sEMG are suggested.
... Knowing muscular activation in resistance training (RT) is of great interest when one wants select the best strategy to improve performance (Calatayud et al., 2014) or rehabilitate an athlete (Escamilla, Yamashiro, Paulos, & Andrews, 2009). Shoulder and / or elbow injuries are common in overhead sports such as tennis, volleyball, handball and baseball (Andersson, Bahr, Clarsen, & Myklebust, 2017). ...
... Comparing electromyographic (EMG) activity between RT exercises is a common way to compare exercises' efficiency (Andersen, Fimland, Wiik, Skoglund, & Saeterbakken, 2014;Brennecke et al., 2009;Calatayud et al., 2014;Campos & Da Silva, 2014; Chris Barnett, 1995;Marchetti & Uchida, 2011;Schick et al., 2010;Soncin et al., 2014;Youdas et al., 2010). It was found that LPD produced higher latissimus dorsi (LD) activity followed by pectoralis major (PM) and long head of the triceps brachii (TBl) activity Signorile, Zink, & Szwed, 2002) and that bench press (BP) shows higher PM and TBl activity (Stastny et al., 2017). ...
We aimed to compare electromyographic activity of the external portion of the pectoralis major, latissimus dorsi and triceps brachii long head in an acute resistance training session between bench press (BP), lat pull down, pullover and triceps lying exercises. Concentric and eccentric phases electromyographic activity were compared. pectoralis major showed significantly higher activity in bench press (67.9 %) than in pullover (50.8 %), triceps lying (35.9 %) and lat pull down (14.1 %) in the concentric and eccentric phase (43.4 %, 27.5 %, 24.5 % and 7%, respectively). Latissimus dorsi showed significantly higher activity in lat pull down (59.5 %) than in pullover (22.7 %), triceps lying (10.7 %) and bench press (6.6 %) in the concentric and eccentric phase (37.4 %, 8.4 %, 7.6 % and 4.4 %, respectively). Triceps brachii long head showed significantly higher activity in triceps lying (67.7 %) than in bench press (49.2 %), pullover (34.3 %) and lat pull down (12.4 %) in the concentric and eccentric phase (37.6 %, 23.8 %, 20.5 % and 9.7 %, respectively). We found that bench press, lat pull down and triceps lying exercises are more effective to activate pectoralis major, latissimus dorsi and brachii long head muscles, respectively. Pullover exercise is more effective to activate pectoralis major (50.8 %) rather that latissimus dorsi (22.7 %). One should take into account such results while preparing a strength training periodization routine in order to avoid overtraining.
... After the first set, the intensity gradually increased until reaching a "moderate" effort perception. This was achieved by either adding bands of different colors (blue, silver, black, or gold) (Colado et al., 2014), or by shortening the grip length (Calatayud et al., 2015). The decision on band color and grip length was made by the supervising researcher based on the morphological characteristics of the bands. ...
The Pull-up (PU) is a multi-joint upper body exercise that is included in the physical fitness assessments for tactical occupations such as police, firefighters, and military personnel. This study aimed to evaluate the post-activation performance enhancement (PAPE) in the PU exercise using elastic resistance training (ERT) and traditional resistance training (RT). A total of 18 resistance-trained male firefighters (28.3 [5.6] years; 178.1 [6.8] cm; 78.1 [8.2] kilograms; 24.6 [2.4] kg·m-2) participated in the study and performed four PAPE protocols in a cross-over fashion. Two protocols consisted of three sets of 3 repetitions at 75 and 85% of the maximum repetition (RM) in the lat pull down (LPD-M and LPD-H, respectively). The other two protocols consisted of three sets of 3 repetitions using elastic bands for vertical traction (VTEB) at “moderate” (VTEB- M) and “hard” intensity (VTEB-H), based on the Thera Band perceived exertion scale. Repetitions until failure in the PU exercise were measured before and after the application of the four protocols, with an 8-minute pause before and after the PAPE. Results showed a significant increase on repetitions until exhaustion after all PAPE protocols: LPD-M (P=0.007, d=0.19), LPD-H (P=0.023, d=0.17), VTEB-M (P=0.01, d=0.13) and VTEB-H (P=0.001, d=0.28). The use of ERT and traditional RT at moderate and high intensities represent a proper stimulus for the generation of PAPE in the PU. Keywords: Physical performance, conditioning activity, warm-up exercise, muscle power
... In addition to these, push up may also use for overall strength [24]. If the same conditions can be constituted for bench press and push up, these exercises can provide similar muscle strength gains [3]. However, no evidence has been discovered to show that differing elbow angles affect the traditional or standard push-up exercise. ...
This study aimed to assess in detail push up exercise's (PU) vertical ground reaction forces (vGRF) by the four limbs (hands, feet) at angles (60°, 90°, 120°) of different tempos [2:0:2, 1:0:1, Explosive (EXP)]. Data was analysed from a single repetition which is showed peak vGRF of dominant side during PU. The results showed that there were significant differences between three tempos in the descent and ascent phases total vGRF of hands at 60° (p ≤ 0.001) and for feet in the ascent (p ≤ 0.001). These differences were found in both phases for total vGRF of hands and feet (p ≤ 0.001) at 90° and 120°. The percentage applied vGRF differences of descent and ascent phases (Δ%) was found statistically significant at angles (60°, 90°, 120°) of different tempos (2:0:2, 1:0:1, Explosive). In conclusion, highest vGRF assessed at 60°, and highest %Δ was found at 120° in EXP. At 120°, there was a ~555 % difference in EXP between the phases. Individuals who have not sufficiently adapted to EXP may perform the PU with lesser ROMs and slower tempos. Therefore, they can be affected by less vGRF, because of decreasing the degree of self-release.
... For instance, bodyweight training may not match the absolute strength (the ability to move an absolute amount of load) gains achieved from free-weight or machine training [6,15]. However, research suggests that adding resistance bands to bodyweight strengthening exercises such as push-ups can rival the absolute strength improvements of barbell training [16]. Furthermore, the load in bodyweight exercises such as push-ups approach 75% of body weight [17], which for a 100-kilogram individual would equate to a 75-kilogram lift each repetition. ...
The COVID Pandemic and cost of living crisis have created renewed interest in home gymnasiums, and outdoor exercise regimes as the stay-at-home economy continues to grow. Emerging from the revolution in stay-at-home exercise has renewed interest in bodyweight exercise training regimes which have stood the test of time against conventional exercise modalities. This mini-review highlights the benefits of bodyweight exercise to develop muscular strength and endurance and provides recommendations on using bodyweight training to improve muscular strength and endurance.
... The main goal of exercise using an elastic band is to take advantage of the resistance exerted by the band. Resistance exercise using elastic bands, which has been used as a clinical device since the 19 th century, has been reported to induce muscle activation, leading to improved muscle power and endurance, as well as enhanced exercise capacity and quality of life [8][9][10]. ...
Background
There are various tools and methods used for strength exercise. Elastic bands, one of the resistance exercise tools, have been used for various purposes, including muscle strengthening; however, there is very little evidence supporting their efficacy. The study was performed to investigate the effect of knee-ankle elastic bands on knee muscle strength-related parameters according to sex in healthy adults.
Material/Methods
This was a cross-sectional study. Twenty-one participants (11 female and 10 male) were studied using a cross-over design. Isokinetic concentric knee extension and flexion strength was measured at 60°/s and 180°/s with and without application of a therapeutic elastic band in the shape of an “8”, with knee flexion and ankle dorsiflexion. The variables related to muscle power automatically calculated in the protocol of the isokinetic system were compared according to sex and angular velocity.
Results
Peak moment (PM), PM/body weight, average power, total work, and the agonist/antagonist ratio, demonstrated significant improvement (P<0.05) at both 60°/s and 180°/s “with” compared to “without” the elastic band according to sex.
Conclusions
The use of therapeutic elastic bands in the shape of a figure 8 with knee flexion and ankle dorsiflexion may be used as assistive devices for improving strength in muscles supporting the knee. Further high-quality studies are needed to assess the potential of elastic bands as assistive devices and not merely as exercise tools. Therapeutic elastic bands in the shape of an “8” with knee flexion and ankle dorsiflexion may be useful in sports activities.
... INTRODUCTION Push-up is an exercise that various groups such as physiotherapists, coaches, and trainers use to boost the upper body [1]. There are different types of push-ups that involve different muscles [2]. ...
The aim of this study was to compare muscle synergy among different medial-lateral positions of the hand during the push-up exercises: narrow, normal, and wide. Fifteen fitness athletes participated (weight: 68.35±7.18 kg, height: 175±3.40 cm, age: 24.50±7.5 years, and experience: 12±3 years). The kinematics data were recorded via ten motion captures. The EMG activities were collected for selective muscles: the anterior deltoid, middle deltoid, posterior deltoid, infraspinatus, upper pectoralis major, middle pectoralis major, lower pectoralis major, latissimus dorsi, triceps lateral, triceps medial, biceps brachii, upper trapezius, middle trapezius, and lower trapezius muscles. An NMF (Non-negative matrix factorization) algorithm was applied to extract muscle synergy from EMG data for three different medial-lateral hand positions of the push-up exercises. The scalar product (SP) is a similarity index that was used to quantify the similarity of muscle synergies among different conditions. Based on the results, two synergies were extracted from the EMG of 14 muscles. Synergy 1 activated at the lowest position. While synergy 2 contains the before and after the lowest position. Therefore, the most active muscles correspond to shoulder and elbow extension/flexion. Each synergy was controlled groups of muscles with similar biomechanical action and associated with the push-up phases. The minimum similarity of synergy coefficient was observed between normal and wide positions for both synergy 1 (SP=0.88) and synergy 2 (SP=0.79). The minimum similarity of synergy weight was observed between normal and wide positions for both synergy 1 (SP=0.91) and synergy 2 (SP=0.84). We have demonstrated the presence of muscle coordination in the push-up and examined their relationship with biomechanical variables. These results indicate how athletes and coaches can improve their performances by understanding the muscles synergies.
... If one decides to avoid exercise facilities, RT can be adapted to be performed in many different situations, even with limited space and equipment, and it can easily be adapted to an individual's characteristics and health status [61]. For example, previous studies have shown that bodyweight exercises [66][67][68], stationary bike training [69], plyometric training [70], elastic band training [71][72][73], and even exercises with no external load [74][75][76] promote similar responses to traditional RT. These exercises might be performed as basic multi-joint exercises (i.e., squats, pushups, pullups, rows, etc.) as this has been shown to be sufficient to promote gains in muscle strength and size in most muscles involved [77][78][79][80][81]; the addition of isolated exercises, in general, does not seem to bring benefits [80,82,83]. ...
By the end of 2019 a severe acute respiratory syndrome caused by the SARS-CoV-2 started a pandemic, leading to millions of deaths and many important political and social changes. Even in the absence of contamination, the mobility reduction, social distancing and closing of exercise facilities negatively affected physical activity and conditioning, which is associated to muscle atrophy, loss of muscle strength and reductions in functional capacity. In case of infection, it has been shown that increased physical capacity is associated with decreased hospitalization and mortality risk. Although millions of people died from COVID-19, most contaminated individu-als survived from the infection, but carried different sequelae, like severe loss of physical func-tion and reduced quality of life. Among different physical exercise models that might help to prevent and treat COVID-19 outcomes, resistance training (RT) might be particularly relevant. Among its benefits, RT can be adapted to be performed in many different situations, even with limited space and equipment, and it is easily adapted to individual characteristics and health status. The current narrative review aims to provide insights on how RT can be used in different scenarios to counteract the negative effects of COVID-19. By this, the authors expect to provide insights do deal with the current pandemic and also in case the World has to deal with similar events in the future.
... Similarly, push-up training induced similar increases in muscle thickness and strength to the 40% 1RM bench press free-weight training (Kikuchi and Nakazato 2017). In addition, the inclusion of devices such as a system of straps and handles for performed suspension exercise (Cayot et al. 2017), weighted vests or dip belts (Harrison 2010), elastic bands (Calatayud et al. 2015), and low-intensity exercise with slow movement (Tanimoto and Ishii 2006), or the combination of different exercises in circuit training (Klika and Jordan 2013) are commonly practiced. ...
Recent classifications of resistance training methods classify them in gravitational, to move the resistance we will have to apply an acceleration greater than the force of the gravity (9.81 m·s⁻¹), and non-gravitational methods that allow us to work in multiple directions, not being exclusively conditioned by gravity. Bodyweights training, also known as calisthenic exercise; Free-weights training, weight lifting through barbells, dumbbells, and kettlebells; inertial devices, how flywheel devices that an active stretch, while trying to brake an external resistance that exceeds the capacity of the muscle; and external resistance variable resistance, where resistance varies throughout range of motion are, among others, the main methods of resistance training currently. In this chapter, a contextualization of them will be carried out, exposing those essential aspects that it is necessary to know from a practical application and allowing the reader to understand the following chapters where each of them will be addressed in depth.
... Elastic bands effectively promoted increased overload during the execution of pushups, thus promoting muscle strength gains similar to those obtained by the horizontal bench press [15]. Similar results were observed in the muscle activation of the deltoid when comparing exercises with dumbbells to those performed with elastic bands [16]. ...
Background:
Variable resistance training has recently become a component of strength and conditioning programs.
Objective:
This randomized counterbalanced cross-over study aimed to investigate the use of elastic bands (EB) and the traditional method (TRAD) and force indicators in a training session.
Methods:
12 Paralympic athletes (age: 28.60 ± 7.60 years) participated in this three-week study. In the first week, the participants were familiarized with EB and TRAD and were tested for maximal repetition (1-RM). The research occurred in weeks 2 and 3, which included the pre-post training, during which the following measures were extracted: maximum isometric force (MIF), the peak torque (PT), rate of force development (RFD), fatigue index (FI), and time to MIF (Time). The athletes performed two tests, EB and TRAD, separated by a one-week interval.
Results:
Significant differences were found between the pre- and post-test for 1RM (p = 0.018, η2p = 0.412), MIF (p = 0.011, η2p = 0.415), PT (p = 0.012, η2p = 0.413), and RFD (p = 0.0002, η2p = 0.761). With the use of EB, there was a difference in RFD between TRAD before and EB after (p = 0.016, η2p = 0.761). There were significant differences in the before and after for FI between TRAD and EB (p < 0.001) and for Time (p < 0.001), indicating that training with the use of elastic bands promotes overload, characterized by increased fatigue and decreased strength.
Conclusions:
Training with EB did not decrease 1RM, PT, MIF or RFD, however, there was an increase in fatigue and time to reach MIF when compared to the method with fixed resistance.
... For muscle-strengthening exercises, elastic resistance bands (ERBs) are especially an easy-to-use, cheap, and effective alternative to conventional resistance-training equipment (Cambridge et al., 2012;Sundstrup et al., 2014;Calatayud et al., 2015;Aboodarda et al., 2016). Previous studies investigated the material properties of ERBs (Simoneau et al., 2001;Santos et al., 2009;Uchida et al., 2016). ...
An increase in hip joint contact forces (HJCFs) is one of the main contributing mechanical causes of hip joint pathologies, such as hip osteoarthritis, and its progression. The strengthening of the surrounding muscles of the joint is a way to increase joint stability, which results in the reduction of HJCF. Most of the exercise recommendations are based on expert opinions instead of evidence-based facts. This study aimed to quantify muscle forces and joint loading during rehabilitative exercises using an elastic resistance band (ERB). Hip exercise movements of 16 healthy volunteers were recorded using a three-dimensional motion capture system and two force plates. All exercises were performed without and with an ERB and two execution velocities. Hip joint kinematics, kinetics, muscle forces, and HJCF were calculated based on the musculoskeletal simulations in OpenSim. Time-normalized waveforms of the different exercise modalities were compared with each other and with reference values found during walking. The results showed that training with an ERB increases both target muscle forces and HJCF. Furthermore, the ERB reduced the hip joint range of motion during the exercises. The type of ERB used (soft vs. stiff ERB) and the execution velocity of the exercise had a minor impact on the peak muscle forces and HJCF. The velocity of exercise execution, however, had an influence on the total required muscle force. Performing hip exercises without an ERB resulted in similar or lower peak HJCF and lower muscle forces than those found during walking. Adding an ERB during hip exercises increased the peak muscle and HJCF but the values remained below those found during walking. Our workflow and findings can be used in conjunction with future studies to support exercise design.
... These exercises can be easily prescribed and guided remotely using spreadsheets with photos, video clips, video calls, e-mails, or smartphone applications (van der Kolk et al., 2019). Studies comparing the effects of exercises using bodyweight (e.g., push-ups) with equipment exercises (e.g., bench press) showed similar increases in muscle mass and strength when both were performed to concentric muscle failure (Calatayud et al., 2015;Kikuchi and Nakazato, 2017). Elastic resistance bands have several levels of resistance (e.g., from 4.5 to 79 kg -super bands) (Lopes et al., 2019), allowing precise adjustment of the exercise load in a wide variety of exercises. ...
There is emerging evidence that decreased muscle mass and cardiorespiratory fitness (CRF) are associated with increased risk of cancer-related mortality. This paper aimed to present recommendations to prescribe effective and safe exercise protocols to minimize losses, maintain or even improve muscle mass, strength, and CRF of the cancer patients who are undergoing or beyond treatment during the COVID-19 era. Overall, we recommend performing exercises with bodyweight, elastic bands, or suspension bands to voluntary interruption (i.e., interrupt the exercise set voluntarily, according to their perception of fatigue, before concentric muscular failure) to maintain or increase muscle strength and mass and CRF during COVID-19 physical distancing. Additionally, rest intervals between sets and exercises (i.e., long or short) should favor maintaining exercise intensities between 50 and 80% of maxHR and/or RPE of 12. In an exercise program with these characteristics, the progression of the stimulus must be carried out by increasing exercise complexity, number of sets, and weekly frequency. With feasible exercises attainable anywhere, modulating only the work-to-rest ratio and using voluntary interruption, it is possible to prescribe exercise for a wide range of patients with cancer as well as training goals. Exercise must be encouraged; however, exercise professionals must be aware of the patient’s health condition even at a physical distance to provide a safe and efficient exercise program. Exercise professionals should adjust the exercise prescription throughout home confinement whenever necessary, keeping in mind that minimal exercise stimuli are beneficial to patients in poor physical condition.
... Several studies have demonstrated that when resistance is matched (i.e. both groups training with for instance 8 RM loading), training with resistance bands produces similar muscle activation to free-weights and machines during performance of single-joint exercises [46,47]. Some studies also suggest resistance bands may provide a viable alternative to multi-joint exercises [48][49][50], although traditional equipment should be preferred, if available, for exercises where very heavy loads can be lifted [48]. A 2019 review by Lopes et al. concluded that for individuals with previous strength training experience, resistance training with elastic bands provides similar strength gains as training with traditional equipment for both upper-and lower body muscles [51]. ...
Lack of time is among the more commonly reported barriers for abstention from exercise programs. The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise (e.g. squats), one upper-body pulling exercise (e.g. pull-up) and one upper-body pushing exercise (e.g. bench press). Exercises can be performed with machines and/or free weights based on training goals, availability, and personal preferences. Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range (15–40 repetitions can be used if training is performed to volitional failure). Advanced training techniques, such as supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume. However, these methods are probably better at inducing hypertrophy than muscular strength, and more research is needed on longitudinal training effects. Finally, we advise restricting the warm-up to exercise-specific warm-ups, and only prioritize stretching if the goal of training is to increase flexibility. This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in regard to improvements in strength and hypertrophy.
Graphic Abstract
... 22 This elastic resistance provides similar muscle activation as isoinertial resistance, allowing relatively equal muscle adaptations between these two modes of exercise. [26][27][28] Despite the prevalence and effectiveness of traditional elastic resistance rehabilitation and strengthening programs, little research has been conducted on dual vector exercises. Traditional work has focused on a single elastic resistance vector oriented to target the muscle of interest. ...
# Background
Elastic resistance exercise is a common part of rehabilitation programs. While these exercises are highly prevalent, little information exists on how adding an additional resistance vector with a different direction from the primary vector alters muscle activity of the upper extremity.
# Purpose
The purpose of this study was to examine the effects of dual vector exercises on torso and upper extremity muscle activity in comparison to traditional single vector techniques.
# Study Design
Repeated measures design.
# Methods
Sixteen healthy university-aged males completed four common shoulder exercises against elastic resistance (abduction, flexion, internal rotation, external rotation) while using a single or dual elastic vector at a fixed cadence and standardized elastic elongation. Surface electromyography was collected from 16 muscles of the right upper extremity. Mean, peak and integrated activity were extracted from linear enveloped and normalized data and a 2-way repeated measures ANOVA examined differences between conditions.
# Results
All independent variables differentially influenced activation. Interactions between single/dual vectors and exercise type affected mean activation in 11/16 muscles, while interactions in peak activation existed in 7/16 muscles. Adding a secondary vector increased activation predominantly in flexion or abduction exercises; little changes existed when adding a second vector in internal and external rotation exercises. The dual vector exercise in abduction significantly increased mean activation in lower trapezius by 25.6 ± 8.11 %MVC and peak activation in supraspinatus by 29.4 ± 5.94 %MVC (p
... The use of elastic bands provides a variable load throughout a range of motion with the most resistance experienced at or near full muscular extension, thus better mimicking length-tension relationship of most muscles in the body (Wilson and Kritz, 2014). In addition, its use as a resistive modality has been reported to be similarly effective in muscle activation of prime-movers and superior in muscle activation of synergists compared to weight machines, for both single-joint and multiple-joint exercise (Jakobsen et al., 2012;Calatayud et al., 2015;Bergquist et al., 2018). The use of elastic bands seems very advantageous in elderly populations since even strength training -naïve persons can easily implement this effective training method proved to induce significant beneficial short-term effects (Martins et al., 2013). ...
Strength training can improve myriad health parameters in elderly cohorts. Although potentially more appropriate for the elderly, low-load resistance training protocols have been less investigated. We aimed to examine the effects of 12 weeks of chair-based, low-load resistance training with elastic band (EBT) on functional fitness and metabolic biomarkers in older women. One hundred sixty-eight women were allocated randomly to an elastic band resistance training (EBT, n = 86, 75.7 ± 8.9 years, 71.3 ± 12.2 kg) or a control group (CON, n = 82, 74.5 ± 8.2years, 70.6 ± 12.0 kg). RT protocol consisted of periodized chair-based, low-load whole-body resistance exercises (2 sets, 12-15 repetitions, 40-60% of one repetition maximum-1RM) using an elastic band, twice weekly for 12 weeks. The resistance training program was generally designed to maintain internal load over time, provided with increasing intensity using various elastic bands (Thera-Band). Functional fitness (30-s Chair Stand,30-s Arm Curl, 2-min Step Test, Chair Sit-and-Reach, Back Scratch, 8-Foot Up-and-Go, Handgrip Strength) and metabolic markers (Fasting blood glucose, triglycerides, total cholesterol, high (HDL) and low (LDL) density lipoprotein) were measured before and after the training period. To detect pre/post intervention changes and between group- differences 2x2 repeated measures ANOVA was applied. Significant improvements over time for all fitness variables for EBT comparing to CON were obtained (F = 12.78, p < 0.05 for 30-s Chair Stand; F = 14.04, p < 0.05 for 30-s Arm Curl; F = 5.18, p < 0.05 for 2-min Step Test; F = 10.90, p < 0.05 for Chair Sit-and-Reach; F = 16.57, p < 0.05 for Back Scratch; F = 11.79, p < 0.05 for 8-foot Up-and-Go; and F = 29.25, p < 0.05 for Handgrip Strength). In addition, significant improvements over time for all but one (triglycerides) biomarkers for EBT comparing to CON were obtained (F = 7.30, p < 0.05 for blood sugar levels; F = 13.36, p < 0.05 for total cholesterol; F = 8.61, p < 0.05 for HDL; and F = 11.53, p < 0.05 for LDL). Furthermore, the participants' adherence to training sessions of over 90% was reported. In conclusion, 12 weeks of EBT is safe and beneficial for improving health-related fitness and metabolic biomarkers in older women and seems to be viable model to ensure a high training adherence rate.
... The results of the 1-RM test showed low mean values for the squat exercise compared with the data obtained by Pearcey et al. 23 , who studied a similar population of young men. For the bench press exercise, the results were similar to those obtained by Calatayud et al. 24 and higher than the values observed for bench press and T-bar row exercises performed by young men studied 20 . ...
Aim:
Exercise elicits adaptations in several physiological systems, such as the gastrointestinal tract. We evaluated the effects of an acute strength exercise (acute-SE) on gastric satiety and its correlation with creatinine kinase (CK), lactate, and plasma cytokine levels in humans.
Methods:
Anthropometric parameters, body composition, muscular strength, and satiety (drink test protocol) at rest and exercise were assessed.
Results:
In the squat, bench press, and T-bar row exercises, we observed a significant decrease (p<0.05) in muscular strength in the second, third, and fourth sets compared with that in the first set. Compared with rest, we observed a significant increase (p<0.05) in CK and lactate levels after acute-SE. In the drink test, acute-SE significantly increased (p <0.05) the total intake, calories ingested, and a total time of ingestion. Concerning cytokines, there was a significant increase (p<0.05) after acute-SE of IL-1β and IL-6 levels at the beginning of the test and a decrease in IL-6, -10, -13, and TNF-α levels after acute-SE at the end of the test (p<0.05). There was a correlation between CK, lactate, and total intake after acute-SE (p<0.05) as well as between IL-6, 13, TNF-α, and volume ingested in the last score of the drink test after acute-SE (p<0.05).
Conclusion:
Acute-SE decreases satiety associated with changes in lactate, CK, and plasma cytokine levels in healthy humans.
... The WHO recommends 150 min of PE for asymptomatic people, which can be distributed throughout the week, and for those people with comorbidities who do not present symptoms the recommendation is to continue with active habits (40) From a practical standpoint, PE can be performed with numerous possibilities. It is possible to adapt materials, use body weight exercises, elastic bands, exercise with no external loads, calisthenics and others (41)(42)(43)(44)(45)(46)(47)(48)(49). ...
Objective: To evaluate the levels of anxiety, depression, and stress associated with the practice of physical exercise (PE) during pandemic by COVID-19. Methods: This study has a cross-sectional characteristic and was carried out between May 12 and 14, 2020. An online questionnaire was applied with questions to assess sociodemographic characteristics and physical exercise during the CoVID-19 pandemic, in addition to depression, anxiety, and stress analysis. The study was approved by the local ethics committee (CAAE: 31521720.8.0000.5082). Results: One thousand one hundred and fifty four answered the questionnaire (69.84% female). During the isolation period, the number of participants who declared not to exercise was 54.16%. Women generaly presented higher levels of anxiety, depression, and stress when compared to men (p < 0.0001 for all domains). The risk of having increased anxiety were 118% higher (OR = 2.183; 95% CI = 1.717–2.775), the risk of depression was 152% higher (OR = 2.525; 95% CI = 1.991–3.205), and the risk of stress symptoms increased 75.1% (OR = 1.751; 95% CI = 1.386–2.213) in the participants who did not perform PE when compared to those who maintain regular PE. Conclusion: People who was not involved with PE during the COVID-19 pandemic had higher anxiety, depression, and stress scores. Based on this, it seems important to advise people to continue PE, following all the recommendations of preventive measures of the pertinent health organizations. © Copyright © 2020 Silva, Seguro, de Oliveira, Santos, de Oliveira, de Souza Filho, de Paula Júnior, Gentil and Rebelo.
... To do that, two 3 s MVICs trials were recorded for each muscle in a randomized manner, with approximately a 10 s rest interval between each contraction and 2 min between the MVIC measure of each muscle [17]. The MVIC was determined as an average amplitude over a one-second window of the highest rectified EMG signals (root-mean-square, RMS) with a 100 ms window [18][19][20]. ...
The bench press exercise is one of the most used for training and for evaluating upper-body strength. The aim of the current study was to evaluate the electromyographic (EMG) activity levels of the pectoralis major (PM) in its three portions (upper portion, PMUP, middle portion, PMMP, and lower portion, PMLP), the anterior deltoid (AD), and the triceps brachii (TB) medial head during the bench press exercise at five bench angles (0 • , 15 • , 30 • , 45 • , and 60 •). Thirty trained adults participated in the study. The EMG activity of the muscles was recorded at the aforementioned inclinations at 60% of one-repetition maximum (1RM). The results showed that the maximal EMG activity for PMUP occurred at a bench inclination of 30 •. PMMP and PMLP showed higher EMG activity at a 0 • bench inclination. AD had the highest EMG activity at 60 •. TB showed similar EMG activities at all bench inclinations. In conclusion, the horizontal bench press produces similar electromyographic activities for the pectoralis major and the anterior deltoid. An inclination of 30 • produces greater activation of the upper portion of the pectoralis major. Inclinations greater than 45 • produce significantly higher activation of the anterior deltoid and decrease the muscular performance of the pectoralis major.
... DA, PMI, PMA, SA, BB, TB, LD, and IS of right side were selected [12]. EMG exercise evaluation is a common way to measure the intensity of muscle activities [13]. T246H Ag-Ag/cl surface electrodes (Bio-Protech Inc., Korea) were attached on the 8 selected muscles. ...
This study was to investigate the difference of muscle activities in trunk, upper arm, and shoulder during push-up exercise based on 3 types of different arm position(posterior position, PP; normal position, NP; and anterior position, AP) and to provide effective push-up arm position for each muscle development. Fifteen healthy males(age, 21.5±0.5 years; height, 172.7±1.0 cm; body mass, 70.5±1.3 kg; shoulder width, 42.3±0.6 cm; and BMI, 23.6±0.5 kg/m 2) participated in this study. PP, NP, and AP of the arm were used to conduct push-up exercise and 8 muscles(deltoideus p. acromialis: DA; pectoralis minor: PMI; pectoralis major: PMA; serratus anterior: SA; biceps brachii: BB; triceps brachii: TB; latissimus dorsi: LD; and infraspinatus: IS) of right side were selected to measure muscle activities. Total 9 counts of push-up exercise were conducted and EMG data signals of 5-time(from 3 th to 7 th) push-up movement were used for measuring muscle activities. PP push-up exercise showed that there was a significantly higher muscle activity of DA, PMI, PMA, SA, BB, LD, and IS(p<.05) and AP push-up exercise showed a significantly higher TB activity(p<.05). It would be suggested that different arm position evokes various muscle activities when conducting push-up exercise. PP would be the best push-up arm position for inducing various trunk, upper arm, and shoulder muscle activities compared to NP and AP.
... Several studies have compared the BBP to other exercises, including pec deck (Botton et al., 2013;Rocha Júnior et al., 2007), barbell pullovers (Campos and Silva, 2014), push-ups (Calatayud et al., 2015;, and shoulder press (Botton et al., 2013). However, to our knowledge, only one study has compared the BBP and the DF. ...
The purpose of the study was to compare the muscle activity in the prime movers and antagonist between the barbell bench press (BBP) and the dumbbell flyes (DF) Seventeen resistance-trained men (age 22.9 ± 1.8 yrs; height 1.80 ± 0.06 m; body mass 80.0 ± 8.3 kg), with 4.8 ± 2.0 years resistance training experience, completed the study. The surface electromyographic activation was measured in four different muscles (pectoralis major, anterior del-toids, triceps brachii, and biceps brachii) during six repetition maximum loads in both exercises. To better understand eventual differences, an in-depth analysis of the fifth repetition was performed , dividing it into six phases (lower, middle, and upper phase of the descending and ascending movement). The results showed a higher muscle activation in the whole movement and the majority of the lifting phases for pectoralis major, deltoids anterior , and triceps brachii for the BBP compared to the DF (8-81 %, p ≤ 0.05). However, the antagonist biceps brachii showed a higher muscle activation (57-86 %, p ≤ 0.05) in the DF compared to the BBP. In conclusion, both exercises could be included in training programs, but the BBP should be emphasized because of the higher muscle activation overall. Among specific populations, were tasks based on strength and control in a horizontal shoulder flexion position with extended elbows often occurs, the DF might prove useful.
... In fact, it has been recently shown that manipulation of load, time under tension and number of repetitions during RT resulted in similar muscle activation when exercises were performed to concentric muscle failure (Morton et al. 2019). Accordingly, studies comparing the effects of bench press exercise with push-ups performed with body weight, which resembles the ST scheme, showed similar increases in muscle mass and strength when both were performed to concentric muscle failure (Calatayud et al. 2015;Kikuchi and Nakazato 2017). Therefore, it is possible to suggest that if TRT and ST are performed to concentric muscle failure, muscle mass and strength gains would be similar between these RT modes. ...
PurposeWe compared the effects of suspension training (ST) with traditional resistance training (TRT) on muscle mass, strength and functional performance in older adults.Methods
Forty-two untrained older adults were randomized in TRT, ST (both performed 3 sets of whole body exercises to muscle failure) or control group (CON). Muscle thickness (MT) of biceps brachii (MTBB) and vastus lateralis (MTVL), maximal dynamic strength test (1RM) for biceps curl (1RMBC) and leg extension exercises (1RMLE), and functional performance tests (chair stand [CS], timed up and go [TUG] and maximal gait speed [MGS]) were performed before and after 12 weeks of training.ResultsMTBB increased significantly and similarly for all training groups (TRT 23.35%; ST 21.56%). MTVL increased significantly and similarly for all training groups (TRT 13.03%; ST 14.07%). 1RMBC increased significantly and similarly for all training groups (TRT 16.06%; ST 14.33%). 1RMLE increased significantly and similarly for all training groups (TRT 14.89%; ST 18.06%). MGS increased significantly and similarly for all groups (TRT 6.26%; ST 5.99%; CON 2.87%). CS decreased significantly and similarly for all training groups (TRT − 20.80%; ST − 15.73%). TUG decreased significantly and similarly for all training groups (TRT − 8.66%; ST − 9.16%).Conclusion
Suspension training (ST) promotes similar muscle mass, strength and functional performance improvements compared to TRT in older adults.
... However, current evidence shows that the use of basic and multi-joint exercises is sufficient to promote gains in muscle strength and size in most muscles involved in movement (Gentil et al., , 2017bPaoli et al., 2017;Barbalho et al., 2020a,b) and the addition of isolated exercises, in general, does not seem to bring additional benefits (Gentil et al., 2013;de França et al., 2015;Barbalho et al., 2020b). Furthermore, RT using body weight promotes similar gains in muscle strength and thickness in comparison with traditional training, even in young trained practitioners (Calatayud et al., 2015;Kikuchi and Nakazato, 2017), as: provides benefits to middle-aged people with non-alcoholic fat liver disease (Takahashi et al., 2015(Takahashi et al., , 2017 and improvements on muscle strength and body composition in elderly people (Tsuzuku et al., 2017). Although the study of Kikuchi and Nakazato (2017) had a limited sample size and a high variability in the results, it is possible that body-weight exercises (such as jumps, dips, push-ups, chin-ups, squats, and lunges) performed at home, requiring no extra equipment, in a relatively reduced space, with a low-volume time-efficient approach can be capable of inducing significant health benefits and increases in muscle strength, power, and hypertrophy. ...
Resistance training (RT) is a popular exercise mode and is considered an essential part of an exercise program. In current pandemic times due to the coronavirus (i.e. COVID-19) outbreak, RT practice has been strongly threatened. However, such threat might not be an inherent problem to RT, but rather to misconceptions related to RT. In the current opinion article, we provide insights to better understand RT. When analyzing current scientific evidence, it seems that RT can be performed in a safe, time-efficient and uncomplicated manner, in many different places and with few resources, which makes it fully feasible within measures adopted to control coronavirus dissemination. RT should not be sacrificed due to consequences of the coronavirus pandemic. However, it might be necessary to sacrifice some old-fashioned thoughts, rooted in beliefs that have already been overturned by science. It would be counter-productive for population health (and countries economy) to avoid RT due to the misconception that specialized equipment, fashioned programs, or resources are needed for effective programs implementation. Therefore, RT can be easily adapted to the new time and logistical challenges brought by the coronavirus outbreak. From a practical standpoint, RT could be performed using body weight, accessible materials (e.g. elastic bands, lights dumbbells and barbell) or even without external load at home or at public spaces and still result in important health benefits.
... Moreover, daily undulating RT requires day-to-day load adjustments (20,21). Therefore, a closer presence of coaches also could help exercisers to have improved load adjustments and increments during the RT program, as muscle activity during exercise and training load are associated with muscle strength improvements (5,27). Thus, it would be expected that a high supervision ratio during RT could induce greater muscle strength improvements than low supervision ratio, as reported in the current study. ...
The objective of this study was to compare the effects of very high supervision (VHS-RT) versus high supervision (HS-RT) ratio resistance training (RT) on irisin, brain-derived neurotrophic factor (BNDF), muscle strength, functional capacity, and body composition in elderly women. Participants performed daily undulating periodized RT over 16 weeks with two different supervision ratios: VHS-RT at 1:2 (supervisor/subject) or HS-RT at 1:5. Serum was used to analyze brain derived neurotropic factor (BDNF) and irisin by enzyme-linked immunosorbent assay (ELISA). Body composition was evaluated by dual-energy X-ray absorptiometry, while functional capacity was evaluated using the Six-minute walk test, and Timed Up and Go (TUG). One- repetition maximum (1RM) was determined for bench press and 45° leg press exercises. For both groups, no differences between baseline and post-training were identified for irisin and lean mass (p > 0.05). Both groups improved bench press 1-RM, 45° leg press 1-RM, and TUG (p < 0.05). The VHS-RT group displayed higher effect sizes for 1-RM tests. Moreover, only VHS-RT group reduced body fat and body fat percentage (p < 0.05). In contrast, the HS-RT increased BDNF (p < 0.01). In this sense, RT enhances muscle strength and functional capacity in elderly women independent of supervision ratio. A greater supervision ratio during RT may induce more improvements in muscle strength, and body composition than lower supervision ratio during RT.
... Researchers have demonstrated that variable elastic resistance can provide similar muscle activation as constant-resistance equivalents when matched in intensity, as well as provide a mechanical advantage over the "sticking point" of free weights and machines. (Aboodarda, Hamid, Che Muhamed, Ibrahim & Thompson, 2013;Aboodarda, Page & Behm, 2016;Calatayud et al., 2015;Hughes & Mcbridge, 2005;Kompf & Arandjelovic, 2016;Matheson, Kernozek, Fater & Davies, 2001;Soria-Gila, Chirosa, Bautista, Baena & Chirosa, 2015). In addition, the authors of recent review articles have concluded that elastic resistance training can provide both strength and functional improvements among adults (de Oliveira et al., 2016) and elderly participants (Martins et al., 2013), suggesting elastic resistance may provide benefits across a variety of age groups. ...
The benefits of strength training programs with isotonic free weights or machines have been well-documented in all age groups. However, exercise and healthcare professionals sometime question whether it is possible to obtain the same results with devices of variable resistance, such as elastic bands. To answer this question, the purpose of this systematic review was to identify and summarize the positive effects of elastic resistance exercises used across the lifespan on health outcomes including body composition, functional and performance capacity, and biochemical variables. A secondary aim was to identify common dosage parameters of strength training programs using elastic resistance.
Key words: elastic bands; functional capacity, body composition; health biomarkers.
... speed (Sakamoto & Sinclair, 2012), pre-exhaustion (Gentil et al., 2007;Golas et al., 2017), changes in stability requirements (Moras et al., 2010) and mental concentration focus (J. Calatayud et al., 2016Calatayud et al., , 2018 but not following interventions based on variable range-ofmotion training (Clark et al., 2011) or elastic band push-up training (Calatayud et al., 2015). Since acute effects are related to fatigue or pre-activation mechanisms rather than changes or muscle activity patterns, we can conclude that our targeted muscle training can provide evidence-based muscle activity changes in prime movers during complex movements. ...
Targeted muscle strengthening might improve performance or help overcome training stagnation; therefore, the aim of the present study was to investigate changes in muscle activity patterns before and after six weeks of targeted resistance training. Twenty-seven resistance-trained men were divided into three groups according to their prime mover activity, as measured by surface electromyography during a bench press (BP). Each group underwent a six-week block of targeted exercises for one of the following muscles: anterior deltoid (AD), pectoralis major (PM) or triceps brachii (TB). ANOVA showed that each group increased their 1 repetition maximum (1RM) (p < 0.05) and the activity of the exercised muscle group during an isometric bench press (p < 0.01) and during a dynamic bench press (p < 0.01) at 85% of the 1RM. During the isometric BP, the TB training group had an increase in TB activity in comparison to the other groups. Targeted muscle training is a useful method for muscle activity increase and increasing the maximum strength in complex exercise, when applied in activity-deficient muscle groups. Strengthening the TB elicits changes in all prime movers and results in TB activity domination during a bench press.
... Compared with traditional machine-based (MN) RET, EB have also been shown to generate an 'ascending' (or 'linear variable') resistance training load, providing an increasing tensile load due to the stretch properties of the EB (Fuentes et al., 2019). In addition, EB-RET demonstrates similar EMG activity when compared with machine and free-weight alternatives during multi-joint movements in younger adults (Calatayud et al., 2014;Calatayud et al., 2015;Iversen et al., 2017;Jakobsen et al., 2013), and in clinical rehabilitation patients (Jakobsen et al., 2019;Vinstrup et al., 2017). Given the dearth of work in this area, there is a need for improving understanding of the neuromuscular and muscle metabolic responses to EB-RET and BW-RET in older adults, particularly in comparison with traditional machine-based RET and the response in younger adults. ...
Background
Understanding the root cause of the age-related impairment in muscle adaptive remodelling with resistance exercise training (RET) and developing pragmatic and accessible resistance exercise for older adults, are essential research directives.
Methods
We sought to determine whether indices of quadriceps muscle EMG activity in response to different modes of resistance exercise training (RET) and activities of daily living (ADL), differed between 15 healthy younger (25 ± 3 years) and 15 older (70 ± 5 years) adults. On four separate days, participants completed a maximal voluntary contraction (MVC) of the knee extensors, followed by a 15 m walking task, stair climbing task (i.e. ADL) and lower-limb RET through body-weight squats (BW-RET) and seated knee extensions on a machine (MN-RET) or via elastic bands (EB-RET). Quadriceps electromyography (EMG) was measured throughout all tasks to provide indirect estimates of changes in muscle activity.
Results
MVC was significantly greater in young vs. older adults (Young: 256 ± 72 vs. Old: 137 ± 48 N·m, P < 0.001). EMG activity during all exercise tasks was significantly higher in older vs. younger adults when expressed relative to maximal EMG achieved during MVC (P < 0.01, for all). In addition, relative quadriceps muscle EMG activity was significantly greater in EB-RET (Young: 20.3 ± 8.7 vs. Old: 37.0 ± 10.7%) and MN-RET (Young: 22.9 ± 10.3, vs. Old: 37.8 ± 10.8%) compared with BW-RET (Young: 8.6 ± 2.9 vs. Old: 27.0 ± 9.3%), in young and older adults (P < 0.001). However, there was no significant difference in quadriceps EMG between EB-RET and MN-RET (P > 0.05).
Conclusions
In conclusion, relative quadriceps muscle EMG activity was higher across a range of activities/exercise modes in older vs. younger adults. The similar quadriceps muscle EMG activity between EB-RET and MN-RET provides a platform for detailed investigation of the neuromuscular and muscle metabolic responses to such pragmatic forms of RET to strengthen the evidence-base for this mode of RET as a potential countermeasure to sarcopenia.
... In this scenario, an alternative method gaining popularity is the elastic device because of several advantages provided, such as its low cost, portability, accessibility, as well as the functional gains described in the literature [16][17][18][19][20][21][22][23][24]. Several studies highlight the effectiveness of elastic bands in therapeutic and preventive rehabilitation process under different conditions, in different profiles of healthy and sick population [11][12][13][14][15][16][17][18][19]. ...
Introduction:
Given the practicality and low cost of elastic devices, a comparison with conventional devices may be able to quantify gains from both tools for further conclusions.
Objective:
Compare the effect of resistance training with elastic (tubes and resistance band) and conventional (weight machines and dumbbells) devices on body composition.
Method:
This is a systematic review and meta-analysis. The PubMed/MEDLINE, Embase, PEDro and CENTRAL databases were searched from the earliest records to July 25, 2018. Data were described in standardized mean difference (SMD) with a 95% confidence interval (95% CI).
Results:
Four studies were included. The results of the meta-analysis did not show superiority among the analyzed methods for the variables investigated (SMD = -2.04, 95% CI -7.56, 3.48, p < 0.00001, lean mass: SMD = 0.28, 95% CI -0.29, 0.85, p = 0.97, body fat: SMD = 2.77, 95% CI -0.05, 5.59, p = 0.92, body mass: SMD = 1.22, 95% CI -0.29, 2.74, p = 0.11).
Conclusion:
The results of the meta-analysis showed superiority of outcome from training in conventional devices only for the variable fat mass. For the other variables, no statistically significant differences were found. Elastic resistance can promote similar outcomes to resistance in different population profiles and from various protocols on variables related to body composition.
... Moreover, daily undulating RT requires day-to-day load adjustments (20,21). Therefore, a closer presence of coaches also could help exercisers to have improved load adjustments and increments during the RT program, as muscle activity during exercise and training load are associated with muscle strength improvements (5,27). Thus, it would be expected that a high supervision ratio during RT could induce greater muscle strength improvements than low supervision ratio, as reported in the current study. ...
The objective of this study was to compare the effects of very high supervision (VHS-RT) versus high supervision (HS-RT) ratio resistance training (RT) on Irisin, brain derived neurotrophic factor (BNDF), muscle strength, functional capacity, and body composition in elderly women. Participants performed daily undulating periodized RT over 16 weeks with two different supervision ratios: VHS-RT at 1:2 (supervisor/subject) or HS-RT at 1:5. Serum was used to analyze brain derived neurotropic factor (BDNF) and Irisin by enzyme-linked immunosorbent assay (ELISA). Body composition was evaluated by dual-energy X-ray absorptiometry, while functional capacity was evaluated using the Six-minute walk test, and Timed Up and Go (TUG). One- repetition maximum (1RM) was determined for bench press and 45o leg press exercises. For both groups, no differences between baseline and post-training were identified for Irisin and lean mass (p>0.05). Both groups improved bench press 1-RM, 45o leg press 1-RM, and TUG (p<0.05). The VHS-RT group displayed higher effect sizes for 1-RM tests. Moreover, only VHS-RT group reduced body fat and body fat percentage (p<0.05). In contrast, the HS-RT increased BDNF (p<0.01). In this sense, RT enhances muscle strength and functional capacity in elderly women independent of supervision ratio. A greater supervision ratio during RT may induce more improvements in muscle strength, and body composition than lower supervision ratio during RT.
KEY WORDS: aging; exercise, supervision ratio, muscle strength, functional capacity.
... A recent study of Damas et al. (2019) reported similar muscle hypertrophy between a standard PRT and a protocol that systematically manipulated RT variables (i.e., exercise load, number of repetitions, type of muscle contraction, and inter set rest interval), both performed to concentric failure in resistance-trained men. Accordingly, other studies showed similar increases in muscle strength and mass in healthy adults when both bench press and push-ups (performed with body weight, likewise ST) were performed to concentric failure (Calatayud et al., 2015;Kikuchi and Nakazato, 2017). Hence, current literature points toward similar neuromuscular adaptations when exercising to concentric muscle failure, regardless of RT mode or scheme utilized (Burd et al., 2010;Damas et al., 2019). ...
... The measure of muscle activation is often given by the EMG amplitude and during bench press exercise it has been calculated by the root mean square (RMS) (Clark et al., 2011;Sakamoto and Sinclair, 2012;Snyder and Fry, 2012), integral (area under the curve) (Keogh et al., 1999;Ojasto and Hakkinen, 2009) and/or by peak amplitude (Calatayud et al., 2016(Calatayud et al., , 2015Keogh et al., 1999;Schoenfeld et al., 2016). ...
The present study compared neuromuscular activation, measured by surface electromyography (EMG) amplitude [measure by EMG peak (EMGPEAK)] and range of motion (ROM) where EMGPEAK occurred between two training protocols, matched by time under tension, but with a different number and duration of repetitions. Sixteen recreationally trained males performed 2 training protocols with 3 sets, 180 s of rest with 60% of one-repetition maximum(1RM) on the bench press performed in a Smith machine. Protocol A consisted of 6 repetitions with a repetition duration of 6s and protocol B consisted of 12 repetitions with a repetition duration of 3s. EMG activity of anterior deltoid, pectoralis major and triceps brachii muscles were recorded. The results showed a general higher EMG amplitude (regardless of the muscle) in protocol B (p= 0.010), and pectoral and triceps brachii consistently presented higher neuromuscular activation than anterior deltoid at both protocols (p= 0.007). Additionally, the ROM where EMGPEAK occurred in triceps brachii was in the middle of the concentric action (~50% of ROM), this occurred in the first half of the same action (~24% of ROM) in the other muscles. In conclusion, protocol B demonstrated an increased EMG amplitude over protocol A, although both protocols responded similarly by achieving the highest EMG amplitude at same ROM among the muscles analysed.
... Importantly, a previous study found that biomechanically similar exercises with matched intensity resulted in comparable acute RMS nEMG values and also comparable muscle strength gains after a 5-week training period. 40 These data suggest that similar knee extensor strength could be expected with elastic resistance and machine resistance when both are performed under the same controlled conditions. ...
Background:
Ankles and knees are commonly affected in people with hemophilia and thus are targets for prevention or rehabilitation. However, to our knowledge, no studies have evaluated muscle activity and safety during exercises targeting the lower limbs in people with hemophilia; this lack of information hinders clinical decision-making.
Objective:
The aim of this study was to compare the tolerability of, safety of, and muscle activity levels obtained with external resistance (elastic or machine)-based and non-external resistance-based lower limb exercises in people with hemophilia.
Design:
This was a cross-sectional study.
Methods:
Eleven people who had severe hemophilia and were undergoing prophylactic treatment participated. In a single experimental session, participants performed knee extension and ankle plantar flexion during 3 exercise conditions in random order: elastic band-based resistance (elastic resistance), machine-based resistance (machine resistance), and no external resistance. Exercise intensities for the 2 external resistance-based conditions were matched for perceived exertion. Muscle activity was determined using surface electromyography (EMG) for the rectus femoris, biceps femoris, gastrocnemius lateralis, and tibialis anterior muscles. Participants were asked to rate exercise tolerability according to a scale ranging from "very well tolerated" to "not tolerated" and to report possible adverse effects 24 and 48 hours after the session.
Results:
No adverse effects were reported, and exercise tolerability was generally high. In the knee extension exercise, the rectus femoris normalized EMG values during the elastic resistance and machine resistance conditions were similar; 29% to 30% higher activity was obtained during these conditions than during the non-external resistance condition. In the ankle plantar flexion exercise, the gastrocnemius lateralis normalized EMG value was 34% higher during the machine resistance condition than without external resistance, and the normalized EMG values during the elastic resistance and other conditions were similar.
Limitations:
The small sample size and single training session were the primary limitations of this study.
Conclusions:
Exercises performed both with elastic bands and with machines at moderate intensity are safe, feasible, and efficient in people with severe hemophilia, providing comparable activity levels in the agonist muscles.
... The push-up exercise is extensively employed in rehabilitation, strength, and conditioning programs and traditionally associated with boot camp-style training mostly because of its ease of use, requiring nothing but one's own body weight (Calatayud et al., 2015). This exercise is characterized by the concentric phase with shoulder flexion and adduction (pectoralis major and anterior deltoid) and elbow extension (triceps brachii) and by the recruitment of various muscle groups simultaneously (Cogley et al., 2005;Lehman et al., 2006), although other muscles act mainly for stabilization (e.g., core muscles and shoulder girdle). ...
Purpose
To compare the use of three variations of push-ups (traditional - stable surface,
performed with hands on the Swiss ball – Swiss ball-hands, and performed with feet on
the Swiss ball – Swiss ball-feet) on surface electromyography activity (sEMG) in the
agonist and stabilizer muscles.
Methods
Ten trained men (26±5 years, 76.8±8.7 kg, 1.70±0.06 m) performed one experimental
protocol within-subjects in a randomized design. Each subject performed one set of 10
of each of the push-up variations (5-min rest between sets). The sEMG activity was
assessed for pectoralis major, triceps brachii, anterior deltoids, and rectus abdominis.
One-way repeated measures ANOVA (Bonferroni) compared push-up variations
within-muscles (p<0.05).
Results
Pectoralis major sEMG was similar between exercises. Anterior deltoid sEMG activity
was greater for stable surface compared to Swiss ball-hands (p=0.001). Triceps brachii
sEMG activity was greater during Swiss ball-hands compared to stable surface
(p=0.001) and Swiss ball-feet (p=0.043), and Swiss ball-feet was greater compared to
stable surface (p=0.001). Rectus abdominis sEMG activity was greater during Swiss ball-hands compared to stable surface (p=0.0001) and Swiss ball-feet (p=0.036), while
Swiss ball-feet was greater compared to stable surface (p=0.046).
Conclusions
Push-ups performed with hands on the Swiss ball may be considered an advanced
variation that should be used when the goal is to achieve greater challenge of the
rectus abdominis and triceps brachii. Novice subjects or with weakness/injury, should
perform push-ups with hands on a stable surface, and in progression, feet on Swiss
ball could be adopted before hands on the Swiss ball.
... Other studies have analyzed the muscle activation in this exercise according to biomechanical variables, such as the kinematics of the movement [12], the width of the grip bar and the bench's inclination level [7,8]. Other studies have compared the muscle activation level of the bench press with other exercises, machines, and/or equipment for muscle conditioning [13][14][15]. Finally, other studies have evaluated the muscle activation according to the stability/instability of the surface when the bench press is executed [16][17][18][19][20]. Although, all of them have focused on the instability caused on the supporting surface of the body, using a balance cushion [16,20] or a Swiss ball [16,17,19]. ...
The present study aimed to evaluate and compare the levels of electromyographic activation in the pectoralis major, anterior deltoid, triceps brachii, forearm, rectus abdominis, external oblique, and rectus femoris muscles during a horizontal bench press in two situations: 1) with the feet on the ground; and 2) with active hip flexion and 90° of knee flexion. Twenty young men were familiarized with the procedure and the calculation of one-rep max (1RM). In a second session, electromyographic activity values were recorded in both bench press situations (with the feet on the ground vs active hip flexion and knees at 90°) at 60% 1RM. Performing the bench press with the hips and knees flexed produced significantly greater muscle activation of all elevated muscles (p < 0.01; d > 0.5). The pectoralis major showed the greatest activation, followed by the anterior deltoid and the triceps brachii. In addition, the greater activation of the abdominal muscles occurs due to the need to stabilize the core while performing the bench press with hip and knee flexion as well as the lumbar spine due to traction of the hip flexors.
... Its benefits include improved functional capacity, increased strength and endurance with increased muscle activation, and improved body composition, potency, and quality of life. [1][2][3][4][5][6][7][8][9] In addition, it is practical to use, being low cost and able to be used in different places. ...
Given the practicality and low cost of using elastic resistance in training for different populations and its effectiveness in a range of outcomes, a comparison with conventional devices could clarify and quantify the benefits provided by both mode. To compare the effects of resistance training with elastic devices (tubes and Thera-Bands) and conventional devices (weight machines and dumbbells) on the outcome muscular strength. A search was performed in the databases PubMed/MEDLINE, EMBASE, PEDro (Physiotherapy Evidence Database), and CENTRAL (Cochrane Central Register of Controlled Trials) from the earliest records up to 20 December 2017. Data were pooled into a meta-analysis and described as standardized mean difference with a 95% confidence interval (registration number: CRD42016042152). Eight studies were included. The results of the meta-analysis demonstrated no superiority between the methods analyzed for upper limb (standardized mean difference = −0.011; 95% confidence interval = −0.40, 0.19; p = 0.48) or lower limb muscular strength (standardized mean difference = 0.09; 95% confidence interval = −0.18, 0.35; p = 0.52). Elastic resistance training is able to promote similar strength gains to conventional resistance training, in different population profiles and using diverse protocols.
... period. 27 Agonist EMG was found to be the primary predictor of strength changes, accounting for more than half of the total variance after 12 weeks of training. 28 Design of exercise programs must ensure patient adherence to the programs, and a variable linked with adherence is patient satisfaction. ...
Background:
Conventional nonresisted therapeutic exercises for people with hemophilia involve a careful, low-intensity approach to avoid injuries. Externally resisted exercise is highly efficient for increasing muscle strength in healthy adults but its feasibility for people with hemophilia remains unknown.
Objective:
The purpose of this study was to evaluate muscle activity during upper-body rehabilitation exercises with 2 types of external resistance and without external resistance (conventional) and to examine tolerability, kinesiophobia, and possible adverse effects derived from the session.
Design:
This was a cross-sectional study.
Methods:
Twelve people with hemophilia A/B (11 with severe hemophilia undergoing prophylactic treatment, 1 with mild hemophilia) participated. During the experimental session, participants completed the Tampa Scale of Kinesiophobia and performed 2 exercises-elbow flexion and shoulder abduction-with 3 conditions for each exercise: elastic resistance (externally resisted), free weights (externally resisted), and conventional nonresisted. Surface electromyography signals were recorded for the biceps brachii, triceps brachii, upper trapezius, and middle deltoid muscles. After the session, exercise tolerability and kinesiophobia were assessed. Adverse effects were evaluated 24 and 48 hours after the session.
Results:
Externally resisted exercises provided greater muscle activity than conventional nonresisted therapeutic exercises. The exercises were generally well tolerated and there was no change in kinesiophobia following the session. No adverse effects were observed in the following days.
Limitations:
Small sample size was the main limitation.
Conclusions:
In people with severe hemophilia undergoing prophylactic treatment, elbow flexion and shoulder abduction exercises with external resistance at moderate intensities are feasible and provide greater muscle activity than nonresisted conventional exercises.
... Several studies have used surface electromyography (EMG) to compare muscle activation in resistance exercises using both elastic and conventional resistance. Some of these suggest that when relative resistance is matchedthe same percentage of one-repetition maximumsimilar levels of muscle activation can be achieved for the prime movers (Aboodarda et al., 2011;Andersen et al., 2010;Brandt et al., 2013;Calatayud et al., 2014;Jakobsen et al., 2012;Jakobsen et al., 2014), whereas others have found conventional resistance to be the favorable modality . ...
Elastic resistance bands require little space, are light and portable, but their efficacy has not yet been established for several resistance exercises. The main objective of this study was to compare the muscle activation levels induced by elastic resistance bands versus conventional resistance training equipment (dumbbells) in the upper-body resistance exercises flyes and reverse flyes. The level of muscle activation was measured with surface electromyography in 29 men and women in a cross-over design where resistance loadings with elastic resistance bands and dumbbells were matched using 10-repetition maximum loadings. Elastic resistance bands induced slightly lower muscle activity in the muscles most people aim to activate during flyes and reverse flies, namely pectoralis major and deltoideus posterior, respectively. However, elastic resistance bands increased the muscle activation level substantially in perceived ancillary muscles, that is deltoideus anterior in flyes, and deltoideus medius and trapezius descendens in reverse flyes, possibly due to elastic bands being a more unstable resistance modality. Overall, the results show that elastic resistance bands can be considered a feasible alternative to dumbbells in flyes and reverse flyes.
... Several studies have used surface electromyography (EMG) to compare muscle activation in resistance exercises using both elastic and conventional resistance. Some of these suggest that when relative resistance is matched - the same percentage of one-repetition maximum - similar levels of muscle activation can be achieved for the prime movers ( Aboodarda et al., 2011;Andersen et al., 2010;Brandt et al., 2013;Calatayud et al., 2014;Jakobsen et al., 2012;Jakobsen et al., 2014), whereas others have found conventional resistance to be the favorable modality ( Sundstrup et al., 2014;. ...
Elastic resistance bands require little space, are light and portable, but their efficacy has not yet been established for several resistance exercises. The main objective of this study was to compare the muscle activation levels induced by elastic resistance bands versus conventional resistance training equipment (dumbbells) in the upper-body resistance exercises flyes and reverse flyes. The level of muscle activation was measured with surface electromyography in 29 men and women in a cross-over design where resistance loadings with elastic resistance bands and dumbbells were matched using 10-repetition maximum loadings. Elastic resistance bands induced slightly lower muscle activity in the muscles most people aim to activate during flyes and reverse flies, namely pectoralis major and deltoideus posterior, respectively. However, elastic resistance bands increased the muscle activation level substantially in perceived ancillary muscles, that is deltoideus anterior in flyes, and deltoideus medius and trapezius descendens in reverse flyes, possibly due to elastic bands being a more unstable resistance modality. Overall, the results show that elastic resistance bands can be considered a feasible alternative to dumbbells in flyes and reverse flyes.
Objectives
The aim of the study was to systematically screen the literature and aggregate different effects between variable resistance training (VRT) and traditional resistance training (TRT) on maximal muscle strength and muscle power and identify potential sex- and training program-related moderator variables.
Method
A systematic literature search was conducted in SPORTDiscus, PubMed, and Web of Science. Interventions were included if they compared VRT and TRT in healthy adults and examined the effects on measures of maximal muscle strength and/or muscle power of the lower and/or upper body. A random-effects model was used to calculate weighted and averaged standardized mean differences (SMD). Additionally, univariate sub-group analyses were independently computed for sex and training-related moderator variables.
Results
Seventeen studies comprising a total of 491 participants (341 men and 150 women, age 18–37 years) were included in the analyses. In terms of maximal muscle strength, there were no statistically significant differences between VRT and TRT for the lower (p = 0.46, SMD = -0.10) or the upper body (p = 0.14, SMD = -0.17). Additionally, there were no significant training-related differences in muscle power for the lower (p = 0.16, SMD = 0.21) or upper body (p = 0.81, SMD = 0.05). Sub-group analyses showed a significant moderator effect for training period and repetitions per set for maximal muscle strength in the lower body (p = 0.03–0.04) with larger strength gains following TRT when performing more repetitions per set (p = 0.02, SMD = 0.43). No other significant sub-group effects were found (p = 0.18–0.82).
Conclusions
Our results suggest that VRT and TRT are equally effective in improving maximal muscle strength and muscle power in healthy adults.
Z Bu çalışmanın amacı, alt gövde direnç antrenmanlarında egzersiz sırasının performansa etkisini incelemektir. Araştırmaya 32 güreşçi gönüllü olarak katılmıştır. Katılımcılar aynı egzersizleri, farklı sıralarda 12 hafta boyunca uygulamak üzere iki gruba (Gr1 ve Gr2) ayrılmışlardır. Birinci grubun egzersiz sırası önce büyük kas gruplarını, daha sonra küçük kas gruplarını içerirken, ikinci grubun egzersizleri tam tersi şekilde sıralanmıştır. Gr1 için egzersiz sırası: squat, leg press, leg extension ve leg curl şeklindedir. Gr2 için egzersiz sırası ise leg curl, leg extension, leg press ve squat şeklindedir. Antrenmanlara başlamadan önce performans göstergesi olarak katılımcıların 1TM yükleri belirlenmiştir. Gruplar en az 48 saat arayla haftada üç gün antrenman yapmışlardır. Antrenman periyodunun sonunda 1TM yükleri tekrar belirlenmiş ve performanstaki değişim incelenmiştir. Araştırmanın bulgularına göre her iki grupta da 1TM yüklerin anlamlı derecede arttığı bulunmuştur. Ancak büyük kas gruplarını içeren egzersizleri antrenmanın başında uygulayan Gr1'de squat ve leg press egzersizleri açısından Gr2'ye göre anlamlı derecede daha büyük artışlar görülürken, leg extension ve leg curl egzersizlerindeki artışlar açısından gruplar arasında anlamlı bir fark bulunmamıştır. Sonuç olarak 12 haftalık alt gövde direnç antrenmanları, her iki egzersiz sırasının uygulandığı durumda da performansı artırmıştır. Ancak önce büyük kas grupları içeren egzersizlerin uygulandığı durumda, daha fazla performans artışının meydana geldiği bulunmuştur. ABSTRACT The aim of this study is to investigate the effect of exercise order on lower-body resistance training. 32 wrestlers participated in the study voluntarily. The participants were divided into two groups (Gr1 and Gr2) who performed the same exercises during 12 weeks in different order. Gr1 performed the exercises included large muscle groups at first, followed by small muscle groups while Gr2 performed the exercises which were ordered by reverse. The exercise order for the Gr1 is squat, leg press, leg extension and leg curl. For the Gr2, the exercise order is leg curl, leg extension, leg press and squat. Before starting the training, 1RM loads of the participants were determined as performance indicators. The groups performed the trainings three days a week at least 48 hours intervals. 1RM loads were determined again after the training period and the change in performance was examined. According to the results, it was found that 1RM loads increased significantly in both groups. However, there was a significantly higher increase at 1RM loads of squat and leg press in Gr1 who performed the exercises that included large muscle groups at first, compared to Gr2 while there was no significant difference between the groups in terms of increases at 1RM loads of leg extension and leg curl exercises. As a result, 12-week lower-body resistance training increased the performance in both groups who performed the exercises in different orders. However, it was found that there was a greater performance increase when the exercises involving large muscle groups were performed at first.
The novel coronavirus disease (COVID-19) has emerged at the end of 2019 and caused a global pandemic. The disease predominantly affects respiratory system; however, also is a multisystem disease that affects the cardiovascular system. Although the long-term consequences of COVID-19 are not well-known, evidence from similar diseases alerts for the possibility of long term impaired physical function and reduced quality of life, especially in those requiring critical care. Therefore, rehabilitation strategies are needed to improve outcomes in COVID-19 survivors. Among the possible strategies, resistance training (RT) might be particularly interesting, since it has been shown to increase functional capacity both in acute and chronic respiratory conditions as well as in cardiac patients. The present article aims to propose evidence-based and practical suggestions for RT prescription for people that have been diagnosed with COVID-19 with a special focus on immune, respiratory, and cardiovascular systems. Based on the current literature, we present RT as a possible safe and feasible activity that can be time-efficient and easy to be implemented in different settings
The “feet on the floor” guideline for the bench press is a historical byproduct of old bench designs. The “psoas-relaxed position,” where the hips and knees are flexed and the feet rest on adjustable plates at the end of the bench, should be considered to replace existing guidelines. The psoas-relaxed position accommodates lifters of all body heights, is more sport-specific than current bench press posture, and reduces lumbar lordosis and increases the cross-sectional area of the dural sac and spinal canal, making the exercise more viable for certain back pain patients. Steps to implementation include research on bench press postural preferences, development of adjustable foot plates, and formal revision to bench press guidelines.
Background:
The aim of this study was use surface EMG activity to assess changes in co- activation of knee flexors and extensors muscle groups during elastic-band exercise after 5 weeks of high-velocity elastic-band training in basketball players.
Methods:
College male basketball players (n = 18) were randomly divided into one of two groups: (1) The elastic-band training group performed low-load and high-velocity - lying prone - hamstring curls training three times per week; (2) The control group did not do any training. Pre- and post- training assessment included concentric knee extension and flexion at 60°/s and 240°/s, and the frequency of knee flexion and extension with elastic bands in the prone position. The EMG of the rectus femoris, semitendinosus muscles and the long head of the biceps femoris were assessed during these activities, and 30-m sprint running speed was measured from a stationary start and a running start.
Results:
It was shown that high-velocity elastic-band training was 1) feasible, 2) increased movement velocity and 3) muscle strength, 4) altered neural control such that excessive lengthening of the hamstring muscle, and hence strain-injuries, may be prevented and 5) improved sprint performance in basketball players.
Conclusions:
In addition, these results suggest that high-velocity elastic-band training may be a tool to prevent hamstring strain-injuries in basketball players.
Popular topics for upper body resistance training involve the differences between hand positions, open versus closed chain exercises, and movement variations for the novice to the advanced. We hypothesized that there will be no difference between closed (push-up) versus open (bench press) chain exercises for the primary muscle group activity nor would there be a difference between push-ups on the toes versus knees with respect to the percent contribution of each muscle. We measured surface muscle activity of 8 upper body and core muscles during a sequence of push-up and bench press variations with a normalized weight for twelve active men. Each participant completed push-ups and bench press exercises at each of three hand positions. Our results demonstrated that there were few differences between closed versus open chain exercises for the primary muscle groups with the exception of core activation. To add, in general, narrow hand positions yielded greater activation and there were no significant differences between push-ups on the toes versus knees with respect to the percent contribution for the primary muscle groups. To sum, closed chain exercises may be preferred for functional training and knee push-ups may be ideal as a novice push-up variation.
The purpose of this study was to quantify and compare Resultant Muscle Torque (RMT) and muscle activation (EMG) pattern, during resistance exercise comprising eight repetitions maximum (8 RM) biceps curl with elastic resistance and free weight exercise. Sixteen male and female recreationally active subjects completed 8 RM biceps curl by each of three modalities of resistance exercise: (i) dumbbell (DB), (ii) elastic tubing with original un-stretched length at the commencement of contraction (E0), and (iii) elastic tubing with 30% decrement of original length (E30) at the commencement of contraction. The magnitude of muscle activation, external force, acceleration as well as range of motion (ROM) were quantified and synchronised by specific software. The data were collected from all eight repetitions but the first (initial), the fifth (middle) and the eighth (last) repetitions were selected for further data analysis. Each selected repetition was partitioned into a concentric and eccentric phase and then each phase was further divided into three equal segments (3 concentric and 3 eccentric = 6 segments per repetition). The EMG and RMT data demonstrated a bell-shaped muscle activation and muscle torque production pattern for the three modes of exercise. The E30 resulted in 15.40% and 14.89% higher total EMG (µV) as well as 36.85% and 17.71% higher RMT (N · m) than E0 and DB, respectively (all P
The present study's aim was to evaluate muscle activity during leg exercises using elastic vs. isoinertial resistance at different exertion and loading levels, respectively. Twenty-four women and eighteen men aged 26-67years volunteered to participate in the experiment. Electromyographic (EMG) activity was recorded in nine muscles during a standardized forward lunge movement performed with dumbbells and elastic bands during (1) ballistic vs. controlled exertion, and (2) at low, medium and high loads (33%, 66% and 100% of 10 RM, respectively). The recorded EMG signals were normalized to MVC EMG. Knee joint angle was measured using electronic inclinometers. The following results were obtained. Loading intensity affected EMG amplitude in the order: low<medium<high loads (p<.001). Ballistic contractions always produced greater EMG activity than slow controlled contractions, and for most muscles ballistic contractions with medium load showed similar EMG amplitude as controlled contractions with high load. At flexed knee joint positions with elastic resistance, quadriceps and gluteus EMG amplitude during medium-load ballistic contractions exceeded that recorded during high-load controlled contractions. Quadriceps and gluteus EMG amplitude increased at flexed knee positions. In contrast, hamstrings EMG amplitude remained constant throughout ROM during dumbbell lunge, but increased at more extended knee joint positions during lunges using elastic resistance. Based on these results, it can be concluded that lunges performed using medium-load ballistic muscle contractions may induce similar or even higher leg muscle activity than lunges using high-load slow-speed contractions. Consequently, lunges using elastic resistance appear to be equally effective in inducing high leg muscle activity as traditional lunges using isoinertial resistance.
The purpose of this study was to investigate the effects of rest interval (RI) length on bench press performance in subjects with disparity in maximum strength. Two cohorts of subjects performed 3 bench press protocols in random order consisting of 3 sets of up to 10 repetitions with 75% of 1-repetition maximum (1RM) using either 1-, 2-, or 3-minute RIs between sets. In the first cohort, 22 men and women were studied to investigate gender influence. In the second cohort, 23 men were tested for 1RM bench press strength and placed into a low 1RM (mean = 80.7 ± 7.5 kg) or high 1RM (mean = 140.6 ± 11.9 kg) experimental group. The number of successful repetitions completed, average power, and velocity for each set were recorded. Women performed significantly more repetitions than men with 1-minute (26.9 ± 4.4 vs. 21.1 ± 3.5), 2-minute (29.0 ± 2.0 vs. 24.0 ± 4.5), and 3-minute (29.7 ± 1.8 vs. 25.8 ± 5.1) RIs. The magnitude of decline in average velocity and power was significantly higher in men than in women. Total number of repetitions performed was significantly greater in the low 1RM group than in the high 1RM group at 1-minute (21.6 ± 5.0 vs. 18.1 ± 2.0) and 2-minute RIs (24.2 ± 5.4 vs. 21.3 ± 2.8). Significant negative correlations were observed between 1RM bench press and total number of repetitions completed for 1- and 2-minute RIs (r = -0.558 and -0.490, respectively). These data indicate that maximal strength plays a role in bench press performance with varying RIs and suggest that shorter RIs may suffice in women to attain a specific volume.
The aim of this study was to assess effects of a short-term resistance program on strength in fit young women using weight machines/free weights or elastic tubing. 42 physically fit women (21.79±0.7 years) were randomly assigned to the following groups: (i) the Thera-Band (®) Exercise Station Group (TBG); (ii) the weight machines/free weights group (MFWG); or (iii) the control group (CG). Each experimental group performed the same periodised training program that lasted for 8 weeks, with 2-4 sessions per week and 3-4 sets of 8-15 submaximal reps. A load cell (Isocontrol; ATEmicro, Madrid, Spain) was used to test the evolution of the Maximum Isometric Voluntary Contraction (MIVC) in 3 different exercises: Vertical Rowing (VR), Squat (S) and Back Extension (BE). A mixed model MANOVA [group (CG, TBG, MFWG) x testing time (pre-test, post-test)] was applied to determine the effect of the different resistance training devices on strength. The only groups to improve their MIVC (p<0.005) were TBG and MFWG, respectively: VR 19.87% and 19.76%; S 14.07 and 28.88; BE 14.41% and 14.00%. These results indicate that resistance training using elastic tubing or weight machines/free weights have equivalent improvements in isometric force in short-term programs applied in fit young women.
High-intensity resistance training plays an essential role in the prevention and rehabilitation of musculoskeletal injuries and disorders. Although resistance exercises with heavy weights yield high levels of muscle activation, the efficacy of more user-friendly forms of exercise needs to be examined.
The aim of this study was to investigate muscle activation and perceived loading during upper-extremity resistance exercises with dumbbells compared with elastic tubing.
A single-group, repeated-measures study design was used.
Exercise evaluation was conducted in a laboratory setting.
Sixteen female workers (aged 26-55 years) without serious musculoskeletal diseases and with a mean neck and shoulder pain intensity of 7.8 on a 100-mm visual analog scale participated in the study.
Electromyographic (EMG) activity was measured in 5 selected muscles during the exercises of lateral raise, wrist extension, and shoulder external rotation during graded loadings with dumbbells (2-7.5 kg) and elastic tubing (Thera-Band, red to silver resistance). The order of exercises and loadings was randomized for each individual. Electromyographic amplitude was normalized to the absolute maximum EMG amplitude obtained during maximal voluntary isometric contraction and exercise testing. Immediately after each set of exercise, the Borg CR10 scale was used to rate perceived loading during the exercise.
Resistance exercise with dumbbells as well as elastic tubing showed increasing EMG amplitude and perceived loading with increasing resistance. At the individually maximal level of resistance for each exercise-defined as the 3 repetitions maximum-normalized EMG activity of the prime muscles was not significantly different between dumbbells (59%-87%) and elastic tubing (64%-86%). Perceived loading was moderately to very strongly related to normalized EMG activity (r=.59-.92). Limitations The results of this study apply only for exercises performed in a controlled manner (ie, without sudden jerks or high acceleration).
Comparably high levels of muscle activation were obtained during resistance exercises with dumbbells and elastic tubing, indicating that therapists can choose either type in clinical practice. The Borg CR10 can be a useful aid in estimating intensity of individual rehabilitation protocols.
The bench press exercise exists in multiple forms including the machine and free weight bench press. It is not clear though how each mode differs in its effect on muscle activation. The purpose of this study was to compare muscle activation of the anterior deltoid, medial deltoid, and pectoralis major during a Smith machine and free weight bench press at lower (70% 1 repetition maximum [1RM]) and higher (90% 1RM) intensities. Normalized electromyography amplitude values were used during the concentric phase of the bench press to compare muscle activity between a free weight and Smith machine bench press. Participants were classified as either experienced or inexperienced bench pressers. Two testing sessions were used, each of which entailed either all free weight or all Smith machine testing. In each testing session, each participant's 1RM was established followed by 2 repetitions at 70% of 1RM and 2 repetitions at 90% of 1RM. Results indicated greater activation of the medial deltoid on the free weight bench press than on the Smith machine bench press. Also, there was greater muscle activation at the 90% 1RM load than at the 70% 1RM load. The results of this study suggest that strength coaches should consider choosing the free weight bench press over the Smith machine bench press because of its potential for greater upper-body muscular development.
Strength training has become one of the most popular physical activities for increasing characteristics such as absolute muscular strength, endurance, hypertrophy and muscular power. For efficient, safe and effective training, it is of utmost importance to understand the interaction among training variables, which might include the intensity, number of sets, rest interval between sets, exercise modality and velocity of muscle action. Research has indicated that the rest interval between sets is an important variable that affects both acute responses and chronic adaptations to resistance exercise programmes. The purpose of this review is to analyse and discuss the rest interval between sets for targeting specific training outcomes (e.g. absolute muscular strength, endurance, hypertrophy and muscular power). The Scielo, Science Citation Index, National Library of Medicine, MEDLINE, Scopus, Sport Discus and CINAHL databases were used to locate previous original scientific investigations. The 35 studies reviewed examined both acute responses and chronic adaptations, with rest interval length as the experimental variable. In terms of acute responses, a key finding was that when training with loads between 50% and 90% of one repetition maximum, 3-5 minutes' rest between sets allowed for greater repetitions over multiple sets. Furthermore, in terms of chronic adaptations, resting 3-5 minutes between sets produced greater increases in absolute strength, due to higher intensities and volumes of training. Similarly, higher levels of muscular power were demonstrated over multiple sets with 3 or 5 minutes versus 1 minute of rest between sets. Conversely, some experiments have demonstrated that when testing maximal strength, 1-minute rest intervals might be sufficient between repeated attempts; however, from a psychological and physiological standpoint, the inclusion of 3- to 5-minute rest intervals might be safer and more reliable. When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30-60 seconds might be most effective due to greater acute levels of growth hormone during such workouts. Finally, the research on rest interval length in relation to chronic muscular endurance adaptations is less clear. Training with short rest intervals (e.g. 20 seconds to 1 minute) resulted in higher repetition velocities during repeated submaximal muscle actions and also greater total torque during a high-intensity cycle test. Both of these findings indirectly demonstrated the benefits of utilizing short rest intervals for gains in muscular endurance. In summary, the rest interval between sets is an important variable that should receive more attention in resistance exercise prescription. When prescribed appropriately with other important prescriptive variables (i.e. volume and intensity), the amount of rest between sets can influence the efficiency, safety and ultimate effectiveness of a strength training programme.
Experimental laboratory study.
To quantify and compare electromyographic signal amplitude of the gluteus maximus and gluteus medius muscles during exercises of varying difficulty to determine which exercise most effectively recruits these muscles.
Gluteal muscle weakness has been proposed to be associated with lower extremity injury. Exercises to strengthen the gluteal muscles are frequently used in rehabilitation and injury prevention programs without scientific evidence regarding their ability to activate the targeted muscles.
Surface electromyography was used to quantify the activity level of the gluteal muscles in 21 healthy, physically active subjects while performing 12 exercises. Repeated-measures analyses of variance were used to compare normalized mean signal amplitude levels, expressed as a percent of a maximum voluntary isometric contraction (MVIC), across exercises.
Significant differences in signal amplitude among exercises were noted for the gluteus medius (F5,90 = 7.9, P<.0001) and gluteus maximus (F5,95 = 8.1, P<.0001). Gluteus medius activity was significantly greater during side-lying hip abduction (mean +/- SD, 81% +/- 42% MVIC) compared to the 2 types of hip clam (40% +/- 38% MVIC, 38% +/- 29% MVIC), lunges (48% +/- 21% MVIC), and hop (48% +/- 25% MVIC) exercises. The single-limb squat and single-limb deadlift activated the gluteus medius (single-limb squat, 64% +/- 25% MVIC; single-limb deadlift, 59% +/- 25% MVIC) and maximus (single-limb squat, 59% +/- 27% MVIC; single-limb deadlift, 59% +/- 28% MVIC) similarly. The gluteus maximus activation during the single-limb squat and single-limb deadlift was significantly greater than during the lateral band walk (27% +/- 16% MVIC), hip clam (34% +/- 27% MVIC), and hop (forward, 35% +/- 22% MVIC; transverse, 35% +/- 16% MVIC) exercises.
The best exercise for the gluteus medius was side-lying hip abduction, while the single-limb squat and single-limb deadlift exercises led to the greatest activation of the gluteus maximus. These results provide information to the clinician about relative activation of the gluteal muscles during specific therapeutic exercises that can influence exercise progression and prescription. J Orthop Sports Phys Ther 2009;39(7):532-540, Epub 24 February 2009. doi:10.2519/jospt.2009.2796.
To investigate effects of 24 weeks of resistance training with aquatic resistance devices or elastic bands (EB) on markers of cardiovascular health and physical capacity. Forty-six healthy, sedentary postmenopausal women participated. The groups were aquatic exercise (AE; n = 15), EB (n = 21), and control (n = 10). Venous blood chemistry included cholesterol, triglycerides, glucose, and apolipoprotein B. Physical capacity was assessed by the sit-and-reach, knee push-up, 60-s squat, and abdominal crunch tests. Both AE and EB, respectively, showed a significant (P <or= 0.05) decrease in body fat (14.56, 11.97%) and diastolic blood pressure (8.03, 5.88%), and a significant increase in fat-free mass (2.88, 1.22%), sit-and-reach (27.94, 44.2%), knee push-ups (84.74, 51.59%), and 60-s squats (65.76, 46.04%). AE also showed a significant increase in abdominal crunches (28.11%). Aquatic resistance training can offer significant physiological benefits in health and performance that are comparable to those obtained from EB in this population.
The purpose of this study was to investigate the comprehensive physiological alterations that take place during the combination of bench-step aerobics (BSA) and resistance exercise training.
Thirty-five healthy, active women were randomly assigned to one of four groups that either a) performed 25 min of BSA only (SA25); b) performed a combination of 25 min of BSA and a multiple-set upper and lower body resistance exercise program (SAR); c) performed 40 min of BSA only (SA40); or d) served as a control group (C), only performing activities of daily living. Direct assessments for body composition, aerobic fitness, muscular strength, endurance, power, and cross-sectional area were performed 1 wk before and after 12 wk of training.
All training groups significantly improved peak VO(2) (3.7 to 5.3 mL O(2).kg(-1).min(-1)), with the greatest improvement observed in the SAR group (P = 0.05). Significant reductions in preexercise heart rates (8-9 bpm) and body fat percent (5--6%) were observed in all training groups after training. Significant reductions in resting diastolic blood pressure were observed for the SAR and SA40 groups (6.7 and 5.8 mm Hg, respectively). Muscular strength and endurance only improved significantly in the SAR group (21 and 11% respectively). All groups demonstrated increased lower body power (11--14%), but only the SAR group significantly improved upper body power (32%). Thigh muscle cross-sectional areas measured via magnetic resonance imaging (MRI) increased primarily for the SAR group.
BSA is an exercise modality effective for improving physical fitness and body composition in healthy women. The addition of resistance exercise appears to enhance the total fitness profile by improving muscular performances, muscle morphology, and cardiovascular fitness greater than from performing BSA alone. Therefore, the inclusion of both modalities to an exercise program is most effective for improving total body fitness and a woman's health profile.
The aim of this study was to quantify and compare mean quadriceps muscle activity and applied load for eight seated quadriceps exercises using four types of resistance.
Using surface electromyography (EMG), the right rectus femoris (RF), vastus lateralis (VL), and vastus medialis oblique (VMO) muscles of 52 university students aged 23.5 +/- 3.4 yr (35 female and 17 male subjects) were examined during the exercises. Resistance devices included an ankle weight (78 N), blue Thera-Band tubing, a Cybex 340 isokinetic dynamometer, and an Inertial Exercise Trainer (IET). Electrogoniometer data were collected to determine the range of motion (ROM), angular velocity, and phase (concentric/eccentric) of exercise. Load cell data were analyzed to determine tubing and IET applied loads during exercise. A within-subjects criterion was used to improve intrasubject EMG reliability. All EMG values were normalized to a 100% maximum voluntary isometric contraction. Repeated measures ANOVAs with Bonferroni comparisons were used for statistical analysis.
Within-subject effects of muscle and exercise were significant (P < 0.05) for both the concentric and eccentric muscle activity. The interaction effect of mean average EMG amplitude across exercises for the concentric phases of knee extension was significant (P = 0.001). No significant interactions were found for the eccentric phases of all seated quadriceps exercises. None of the exercises selectively isolated the VMO over the VL; however, the VMO/VL ratio was less (P < 0.05) during the concentric phases of the free weight and elastic tubing exercise when compared with the others. Eccentric phase VMO/VL ratios revealed that inertial resistance elicited greater muscle activity than other forms of resistance exercise.
These findings suggest clinicians should consider biomechanical and resistance data when developing a strengthening program for the quadriceps muscle. Some seated quadriceps exercises may be more appropriate for certain rehabilitation goals than others.
High-resistance strength training (HRST) is one of the most widely practiced forms of physical activity, which is used to enhance athletic performance, augment musculo-skeletal health and alter body aesthetics. Chronic exposure to this type of activity produces marked increases in muscular strength, which are attributed to a range of neurological and morphological adaptations. This review assesses the evidence for these adaptations, their interplay and contribution to enhanced strength and the methodologies employed. The primary morphological adaptations involve an increase in the cross-sectional area of the whole muscle and individual muscle fibres, which is due to an increase in myofibrillar size and number. Satellite cells are activated in the very early stages of training; their proliferation and later fusion with existing fibres appears to be intimately involved in the hypertrophy response. Other possible morphological adaptations include hyperplasia, changes in fibre type, muscle architecture, myofilament density and the structure of connective tissue and tendons. Indirect evidence for neurological adaptations, which encompasses learning and coordination, comes from the specificity of the training adaptation, transfer of unilateral training to the contralateral limb and imagined contractions. The apparent rise in whole-muscle specific tension has been primarily used as evidence for neurological adaptations; however, morphological factors (e.g. preferential hypertrophy of type 2 fibres, increased angle of fibre pennation, increase in radiological density) are also likely to contribute to this phenomenon. Changes in inter-muscular coordination appear critical. Adaptations in agonist muscle activation, as assessed by electromyography, tetanic stimulation and the twitch interpolation technique, suggest small, but significant increases. Enhanced firing frequency and spinal reflexes most likely explain this improvement, although there is contrary evidence suggesting no change in cortical or corticospinal excitability. The gains in strength with HRST are undoubtedly due to a wide combination of neurological and morphological factors. Whilst the neurological factors may make their greatest contribution during the early stages of a training programme, hypertrophic processes also commence at the onset of training.
The aim of this study was to evaluate muscle activity during hamstring rehabilitation exercises performed in training machine compared with elastic resistance.
Six women and 13 men aged 28-67 yrs participated in a crossover study. Electromyographic (EMG) activity was recorded in the biceps femoris and the semitendinosus during the concentric and the eccentric phase of hamstring curls performed with TheraBand elastic tubing and Technogym training machines and normalized to maximal voluntary isometric contraction-EMG (normalized EMG). Knee joint angle was measured using electronic inclinometers.
Training machines and elastic resistance showed similar high levels of muscle activity (biceps femoris and semitendinosus peak normalized EMG >80%). EMG during the concentric phase was higher than during the eccentric phase regardless of exercise and muscle. However, compared with machine exercise, slightly lower (P < 0.05) normalized EMG values were observed using elastic resistance at 30- to 50-degree knee joint angle for the semitendinosus and the biceps femoris during the concentric and the eccentric phase, respectively. Perceived loading (Borg CR10) was significantly higher (P < 0.001) during hamstring curl performed with elastic resistance (7.58 ± 0.08) compared with hamstring curl performed in a machine (5.92 ± 0.03).
Hamstring rehabilitation exercise performed with elastic resistance induces similar peak hamstring muscle activity but slightly lower EMG values at more extended knee angles and with higher perceived loading as hamstring curls using training machines.
Lumbar spine fusion (LSF) has been reported to change the biomechanics of the spine and therefore the rehabilitation after LSF is important. In the present study the effect of selected neutral spine control (NSC) exercises on activation of trunk muscles after LSF were evaluated. Muscle activity was measured by surface electromyography of the rectus abdominis, external oblique, longissimus, and multifidus muscles during six exercises in 22 LSF patients (mean age 59 y; age range 25-84 y; 50% women). Muscle activity concurrent with trunk flexion and extension during maximal voluntary isometric contraction (MVIC) was used as a reference value. Pain during the effort was assessed with a visual analogue scale (VAS). The highest activity in the rectus abdominis muscles was measured during bilateral shoulder extension (51% of MVIC), and in the external oblique it occurred during unilateral shoulder horizontal adduction (48% of MVIC) and unilateral hip extension (46% of MVIC) exercises. The highest activation of the multifidus and longissimus muscles (60-104%) was measured during bilateral shoulder flexion and modified Roman chair exercises. The mean (standard deviation) self-reported back-pain VAS scores during exercises varied from 3 (7) to 16 (26). NSC exercises activate trunk muscles and cause minimal pain and are therefore feasible exercises for home-based training to improve muscle endurance and postural control after LSF. In addition, the level of muscle activity during bilateral shoulder flexion and modified Roman chair exercises was over 60% of MVIC, justifying their use in training for strength of the trunk extensor muscles.
High-resistance strength training (HRST) is one of the most widely practiced forms of physical activity, which is used to enhance athletic performance, augment musculo-skeletal health and alter body aesthetics. Chronic exposure to this type of activity produces marked increases in muscular strength, which are attributed to a range of neurological and morphological adaptations. This review assesses the evidence for these adaptations, their interplay and contribution to enhanced strength and the methodologies employed.
The primary morphological adaptations involve an increase in the cross-sectional area of the whole muscle and individual muscle fibres, which is due to an increase in myofibrillar size and number. Satellite cells are activated in the very early stages of training; their proliferation and later fusion with existing fibres appears to be intimately involved in the hypertrophy response. Other possible morphological adaptations include hyperplasia, changes in fibre type, muscle architecture, myofilament density and the structure of connective tissue and tendons.
Indirect evidence for neurological adaptations, which encompasses learning and coordination, comes from the specificity of the training adaptation, transfer of unilateral training to the contralateral limb and imagined contractions. The apparent rise in whole-muscle specific tension has been primarily used as evidence for neurological adaptations; however, morphological factors (e.g. preferential hypertrophy of type 2 fibres, increased angle of fibre pennation, increase in radiological density) are also likely to contribute to this phenomenon. Changes in inter-muscular coordination appear critical. Adaptations in agonist muscle activation, as assessed by electromyography, tetanic stimulation and the twitch interpolation technique, suggest small, but significant increases. Enhanced firing frequency and spinal reflexes most likely explain this improvement, although there is contrary evidence suggesting no change in cortical or corticospinal excitability.
The gains in strength with HRST are undoubtedly due to a wide combination of neurological and morphological factors. Whilst the neurological factors may make their greatest contribution during the early stages of a training programme, hypertrophic processes also commence at the onset of training.
Recently, the trend among physical training and rehabilitation professionals is the use of resistance exercise on unstable equipment in order to increase the effort of the agonist and stabilizing muscles. It is unknown if performing exercises on unstable surfaces provides a greater training stimulus as compared to training on a stable training surface. Therefore, the purpose of this research was to compare the effect that push-up training on stable and unstable surfaces had on strength performance in healthy young men.
Thirty subjects with experience in resistance training participated in push-up training two days per week for eight weeks on one of three different surfaces: the floor (Tp), the T-Bow® (TBp) or the BOSU® (Bp).
Strength, as measured by one repetition maximum (1-RM) and muscle endurance, as measured by number of pushups performed did not improve significantly (p>0.05) for any of the intervention groups.
The addition of unstable surfaces in push-up training does not provide greater improvement in muscular strength and endurance than push up training performed on a stable surface in young men.
3b.