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Recovery of pectoralis major and triceps brachii after bench press
exercise
Diogo V. Ferreira, MSca, Paulo Gentil, PhDb, Saulo Rodrigo Sampaio Soares, MSca,
Martim Bottaro, PhDa
aCollege of Physical Education, University of Brasília, Brasília, DF, Brazil
bCollege of Physical Education and Dance, Federal University of Goias, Goiania, GO,
Brazil
Corresponding author: Paulo Gentil – FEFD – Faculdade de Educação Física e Dança,
Avenida Esperança s/n, Campus Samambaia- CEP: 74.690-900. Email:
paulogentil@gmail.com
Ethical Publication Statement:
We confirm that we have read the Journal’s position on issues involved in ethical
publication and affirm that this report is consistent with those guidelines.
Conflicts of Interest:
DVF, PG, SS and MB declare no conflict of interest.
Acknowledgements:
DVF, PG, SS and MB declare they received no external funding and have no financial
interest to disclose.
Running title: Pectoralis and triceps recovery
Abstract word count: 175
This article has been accepted for publication and undergone full peer review but has not been
through the copyediting, typesetting, pagination and proofreading process which may lead to
differences between this version and the Version of Record. Please cite this article as an
‘Accepted Article’, doi: 10.1002/mus.25541
This article is protected by copyright. All rights reserved.
Manuscript word count: 2,814
Abstract
Introduction: The present study evaluated and compared the recovery of pectoralis
major (PM) and triceps brachii (TB) muscles of trained men after bench press exercise.
Methods: Eighteen volunteers performed eight sets of bench press exercise to
momentary muscle failure and were evaluated for TB and PM peak torque and total
work on an isokinetic dynamometer.
Results: PM peak torque and total work remained lower than baseline for 72 and 96
hours, respectively. TB peak torque was only different from baseline immediately post
training, while total work was significantly lower than baseline immediately and 48
hours after training. Normalized peak torque values were only different between TB and
PM at 48 hours post training.
Discussion: Considering the small and nonsignificant difference between the recovery
of TB and PM muscles, the results suggest that bench press exercise may promote a
similar stress on these muscles.
Key words: resistance training; strength training; resistance exercise; chest press;
dynamometry; muscle strength
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Introduction
A resistance training (RT) session can induce many alterations in neuromuscular
function, with concomitant muscle damage and fatigue. 1 Over the following days, the
muscle recovers and a small positive effect on neuromuscular function occurs. 2 In the
long term, the sum of these small positive effects leads to muscle hypertrophy and
strength gains. 3 Although it has been previously suggested that muscle damage 4 and
swelling 5 might be associated with RT adaptations, an imbalance between training and
subsequent recovery may give rise to an accumulation of training stress that results in
muscle atrophy 6-8 and injury. 9 Therefore, to ensure that positive adaptations occur, an
adequate recovery period must be given between RT sessions.
Resistance exercises can be classified as single- (SJ) or multi-joint (MJ)
exercises, depending on how many joints are involved in the movement. Although
previous studies showed that the use of SJ exercises may be unnecessary for promoting
optimal increases in muscle size and strength, 10-12 current recommendations 13 and
common sense suggest that the use of both SJ and MJ exercises may be necessary for
optimal results. The use of SJ exercises is supported by reports that upper body MJ
exercises impose an attenuated stress on the arm muscles in comparison to SJ
exercises.14 Ogasawara et al. 15 reported that the time course of muscle hypertrophy in
response to bench press training differs between the upper arm and chest, such that
increases in muscle thickness in the pectoralis major (PM) occurred earlier than
increases in the triceps brachii (TB) muscle. The different time course of the two
muscles may reflect differences in the load imposed on each individual muscle during
bench press exercise. If this is true, one might suggest that the PM recovers faster than
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the TB muscle after bench press exercise, justifying the use of additional exercises for
the arm muscles.
Contrary to this hypothesis, previous studies reported that SJ exercises offer no
benefit over MJ exercises in gains of muscle strength and size. 11 Moreover, other
studies reported that the addition of SJ exercises to a session composed of MJ exercises
did not alter the gains in muscle size and strength in either untrained 10 or trained
subjects. 12 However, it is important to note that these studies were of relatively short
duration (<12 weeks), and that the cumulative effects of either suboptimal or excessive
stimuli are unlikely to be manifested in such a short period.
If the arm muscles are less stressed during an upper body MJ exercise, one may
consider the inclusion of SJ exercises aiming at arm muscles after a MJ session or even
perform an additional session directed toward the arm muscles while resting from a MJ
session. On the other hand, if arm and trunk muscles recover similarly, the use of SJ
exercise after a session involving MJ exercises may result in an imbalance between
stress and recovery, which may result in suboptimal results and increased injury risk.
The aim of the present study was to evaluate the magnitude of muscle damage and to
compare the recovery of PM and TB muscles of trained men after a training session
composed consisting of bench press exercise.
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Material and Methods
Experimental approach to the problem
Volunteers visited the laboratory on 7 days. The first visit consisted of
familiarization with the experimental procedures, anthropometry and 10 repetition
maximum (RM) tests. On the second visit, 72 hours after the first, the 10RM was
retested. Another 72 hours elapsed between the second and third visit, at which subjects
performed the bench press RT protocol. Volunteers came to the laboratory at the same
time of day for every visit. Muscle thickness, peak torque and total work were assessed
before, immediately after, 24, 48, 72 and 96 h following the RT session. Isokinetic
dynamometry was used because previous studies showed that muscle function,
measured as force-generating capacity, is considered to be a reliable and valid marker
for the degree of muscle damage. 16 During the study period, participants were asked to
maintain their usual diets, not perform any vigorous or unaccustomed exercise and not
take medications or food supplements that could affect muscle recovery, as identified on
a list with which they were provided.
Participants
Eighteen resistance-trained men (age: 23.5±3.8 years; height: 176±6.3 cm; mass:
79.11±8.47 kg) volunteered to participate in the study. To participate, volunteers had to
have been involved with resistance training for at least 1 year uninterruptedly (4.25±2.9
years) and perform 10RM with at least 70% of their body mass. Participants were
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excluded if they had any history of neuromuscular, metabolic, hormonal or
cardiovascular disease or if they were taking any medication that could influence
hormonal or neuromuscular function. Participants were fully informed about the
experimental procedures and all possible risks and discomforts related to the study.
They all signed informed consent, and the study protocol was approved by the local
institutional Ethics Committee (CAAE 36351214.7.0000.0030).
Ten repetition maximum (10RM) assessment
The load used in the training session was determined by 10RM testing, as
previously reported. 17,18 Volunteers warmed up by performing 10 repetitions at 40% of
their estimated 10RM, rested 60 seconds and then performed 10 repetitions at 60%.
After the warm-up, the estimated load was set. If the volunteer was not able to perform
10 repetitions or performed more than 10 repetitions, the load was adjusted with weight
plates starting at 1 kg. Rest between attempts was set at 5 minutes and no more than
three attempts were allowed. An electronic metronome was used to control the velocity
of each repetition, with 1–2 seconds for the concentric and 2–3 seconds for the eccentric
phase. The test was interrupted if the participant could not comply with the established
velocity in two consecutive repetitions.
Training protocol
The training protocol involved eight sets of bench press exercise with 2 minutes
of rest between sets. The initial load was set at 90% of 10RM and the participants
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performed 10 repetitions. All the following sets were performed to momentary muscle
failure. In the fourth set, the load was reduced by 20% to prevent a severe drop in the
number of repetitions. Range of motion was controlled so that the participants had to
smoothly touch the chest with the barbell during the eccentric phase and to fully extend
the elbows at the end of the concentric phase. Their head, shoulders and hips were kept
in contact with the bench throughout the exercise, with their feet on the floor.
Participants were instructed to perform each repetition with 1–2 seconds for the
concentric and 2–3 seconds for the eccentric phase. However, during the final
repetitions of each set the velocity in the concentric phase was reduced due to the onset
of muscle fatigue.
Peak torque assessment
Unilateral peak torque of the PM and TB muscles was measured by an isokinetic
dynamometer (Biodex 4, Biodex Medical, Inc., Shirley, NY, USA). For PM, volunteers
were positioned supine with belts fastened across their trunk, pelvis and calf to
minimize extraneous body movements. The acromial process was used as a marker to
align the shoulder with the dynamometer’s lever arm, allowing a physiological range of
motion from 90° of horizontal abduction to 0° of horizontal adduction (90° total range
of motion). These procedures were in accordance with work by Ferreira et al. 17
For the TB, volunteers were seated with their arms placed over a Scott Bench
positioned close to the dynamometer, allowing a range of motion from 125° flexion to
5° of extension (120° total range of motion). The lateral epicondyle of the humerus was
used to align elbow rotation to the dynamometer’s lever arm. The forearm remained in a
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neutral position throughout the test. Gravity correction was obtained by measuring the
torque exerted by the lever arm and the participant’s relaxed arm at full extension for
both tests. Values for the isokinetic variables were automatically adjusted for gravity by
the Biodex Advantage software. Volunteers were instructed to perform maximal
contractions in all tests and verbal encouragement was constantly provided by the
researchers. For peak torque assessment, subjects performed 2 sets of 4 repetitions at
60°.s-1 for each exercise with 2 min rest between sets. After 2 min, participants carried
out one set of 20 repetitions at 120°.s-1 for measuring total work.
Muscle thickness
Muscle thickness of the right PM and TB muscles was measured by
ultrasonography using B-Mode ultrasound (Philips-VMI, Ultra Vision Flip, Model BF,
Betin, MG, Brazil). A water-soluble transmission gel was applied to the measurement
site, and a 7.5-MHz ultrasound probe was placed perpendicular to the surface, without
depressing the skin. Volunteers lay supine for measuring PM and prone for the TB, after
resting 5 minutes. PM muscle thickness was measured at the point between the third and
fourth ribs under the midpoint of the clavicle. 19 TB was measured at 60% of the
distance from the acromial process of the scapula to the lateral epicondyle of the
humerus. 19 Once the technician was satisfied with the quality of the image, it was
frozen on the monitor then digitized. Muscle thickness was calculated as the distance
from the subcutaneous adipose tissue–muscle interface to the muscle–bone interface
using the Image-J software (Version 1.37; National AU7 Institute of Health, USA). The
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measurement area was marked at baseline to assure that the same location was assessed
at each time point and the volunteers were asked to not remove the mark.
Muscle soreness
Volunteers rated their delayed onset muscle soreness (DOMS) when the muscle
was palpated by the examiner, who applied pressure for approximately 3 seconds over
the medial part of the PM and TB muscles with the third and fourth fingers for
approximately 3 seconds. 20 DOMS was rated using a 100 mm visual analog scale with
“no soreness” (0 mm) at one end and “severe soreness” (100 mm) at the other. The
same examiner performed all test procedures for all subjects.
Statistical analysis
Data are reported as means ± standard deviations. Normality was tested by the
Kolmogorov–Smirnov test. The values of peak torque, total work and muscle thickness
(MT) in each time point were normalized by the baseline values. Repeated measures
ANOVAs with a within-within 2x6 design [Muscle groups (PM and TB) x Time
(baseline, post, 24 h, 48 h, 72 h and 96 h)] were used to compare the difference in total
work and peak torque over time. Repeated measures with confidence interval
adjustment by the least significant difference procedure were used for post hoc
comparisons whenever necessary. The significance level was set a priori at p<0.05.
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Results
The 10RM load was equivalent to 85.3 ± 9.3% of the participants’ body
weight. The intraclass correlation coefficient (ICC) of the 10 RM test was 0.96. Figures
1 and 2 show the normalized values for TB and PM peak torque and total work,
respectively. Normalized peak torque values were only significantly different between
TB and PM at 48 hours post training. Total work comparison revealed differences
between muscle groups only immediately post training, where TB total work was higher
than PM.
The absolute values for total work and peak torque for TB and PM are presented
in table 1. PM peak torque remained lower than baseline for 72 hours after the training
session. After 96 hours, PM total work was still significantly lower than baseline. TB
peak torque was only different from baseline immediately post training, while total
work was significantly lower immediately after and 48 hours after the training session.
Muscle thickness for PM and TB are presented in table 1. TB muscle thickness
was increased immediately after training, while PM muscle thickness was different
from baseline immediately after, 24 and 48 hours after training.
DOMS in the TB was significantly elevated from baseline for 48 hours and PM
DOMS was still higher than baseline after 96 hours. Comparison between muscles
revealed that PM DOMS was significantly higher than TB at 48, 72 and 96 hours after
the training session (Figure 3).
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Discussion
The present study has the purpose of evaluating the time course of recovery of
the PM and TB muscles after a training session of bench press exercise. The recovery of
peak torque reported in the present study suggests that it is possible to exert high-
intensity and short-duration efforts with the TB the day after high-volume bench press
training. However, the same task could only be repeated at its best performance with
PM after a 96-hour interval. Two days after the bench press training session, TB total
work was still lower than before training. In PM, total work did not return to initial
levels at 96 hours after the training session, which suggests that participants were not
fully able to repeat a high-volume effort. Although peak torque and total work returned
to initial values earlier for the TB than PM, the comparison between muscles did not
show differences at most time points, which suggests that the recovery patterns between
them were not different. Although TB total work was not different from baseline 96
hours after training, it represented 95% of the initial values, which was not significantly
different from the 93% value seen for PM. In practical terms, one may question the
rationale of using a large number of single-joint exercises for the arms and/or the
performance of a separate session for arm muscles, as commonly performed in
bodybuilding, 21 since this can provide excessive stimuli to the arm muscles. In this
regard, it has been previously reported that an imbalance between training and recovery
results in negative consequences, such as muscle atrophy 6-8 and injury. 9 At best, it may
be reasonable to add a small number (i.e. 1–3 sets) of SJ exercises for the arm muscles
to a session composed of MJ upper body exercises, as a sort of complementary routine.
Notwithstanding, it is important to note that previous studies in untrained participants
reported no advantages in SJ over MJ exercises for producing increases in elbow flexor
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muscle size and strength. 11 In addition, studies in trained 12 and untrained 10 people
consistently showed that the addition of SJ exercises to a MJ training program does not
result in additional gains in muscle strength and size in the arm muscles. 22
Our results seem to contradict the study of Ogasawara et al., 15 who reported
different patterns of muscle hypertrophy between the TB and PM muscles in response to
bench press training. However, there are some explanations for this apparent conflict.
According to a previous study, muscle hypertrophy in response to resistance training is
nonuniform, 23 therefore, considering that Ogasawara et al. analyzed muscle thickness at
a single point, it is possible that the difference reported was influenced by the site of
analysis. Another important aspect is exercise intensity. In the Ogasawara et al. study
the participants apparently did not train to muscle failure, which occurred in the present
study. Previous studies reported that muscle recruitment may change due to fatigue,
with a decrease in the activation of some muscles and an increase in others 24-26.
Consequently, performing maximal repetitions of bench press exercise may be
necessary to fully activate the elbow extensors.
TB DOMS was observed up to 48 hours after training, whereas PM DOMS was
higher than baseline for 96 hours after training. TB MT returned to baseline levels 24
hours after training, while PM MT showed a significant increase immediately post, 24
and 48 hours after training, returning to baseline values 3 days after the training session.
The dissimilarity between markers of swelling and soreness and performance is a
common feature and has been reported previously by other authors.14,27,28 Previous
studies have shown that soreness and swelling may be related to an inflammatory
response 20,29,30 and the absence of these factors does not necessarily mean that a muscle
is fully recovered. The results of the present study confirm previous findings and
highlight that muscle swelling and soreness may not reflect the recovery of muscle
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performance. Therefore, one should be cautious when using subjective parameters to
estimate the necessary recovery time after a training session.
Considering the small and nonsignificant difference between TB and PM
muscle’ recovery, the present results suggest that the bench press exercise may promote
a similar stress on PM and TB muscles. This suggests that adding SJ exercises to a MJ
exercise program would not be necessary for most people involved with RT.
Nevertheless, the use of SJ exercises may be beneficial for specific aims, such as
bodybuilding. In addition, it might be necessary to consider the stress on arm muscles
during upper body MJ exercises when designing RT programs, especially when
computing the number of sets performed by each muscle group, in order to avoid
excessive stress on arm muscles.
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Abbreviation list
10RM – ten repetition maximum
DOMS – delayed onset muscle soreness
MJ – multi joint
MT – muscle thickness
PM – pectoralis major
RT – resistance training
SJ – single joint
TB – triceps brachii
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Tables
Table 1: Absolute total peak torque, total work and muscle thickness values for pectoralis major and triceps brachii muscles after a
bench press training session (mean±SD)
Baseline
Immediately
post 24 h 48 h 72 h 96 h
Pectoralis major
Peak torque (N.m) 121.9±20.3 101.2±19.6* 115.5±25.8* 112.2±21.6* 117.3±24.4* 119.8±25.8
Total work (N.m) 2271.3±265 1705.2±321.4* 2106.7±385.6* 2041.0±331.5* 2117.5±357.5* 2103.3±353.5*
Muscle thickness (mm) 40.2±9.1 45.9±7.5* 42.0±8.2* 41.9±7.7* 41.1±8.7 41.3±8.3
Triceps brachii
Peak torque (N.m) 63.4±13.3 52.0±12.1* 61.0±12.1 62.0±10.6 62.4±10.8 64.2±12.7
Total work (N.m) 1602.7±312.5 1294.8±266.4* 1539.4±305.5 1497.6±260.9* 1526.0±268.5 1510.4±268.8
Muscle thickness (mm) 24.3±4.8 29.1±6.1* 24.9±4.8 25.5±4.8 24.9±4.8 24.5±4.5
*Different from pre (p<0.05).
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50
51
52
53
54
55
56
57
58
59
60
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Figure legends
Figure 1: Relative values of isokinetic peak torque of the pectoralis major and triceps
brachii muscles pre, immediately post and 24, 48, 72 and 96 hours after bench press
training. *Significant difference between pectoralis major and triceps brachii muscles
(p<0.05).
Figure 2: Relative values of total work of the pectoralis major and triceps brachii
muscles pre, immediate post and 24, 48, 72 and 96 hours after bench press training.
*Significant difference between pectoralis major and triceps brachii muscles (p<0.05).
Figure 3: Delayed onset muscle soreness of the pectoralis major and triceps brachii
muscles pre, immediately post and 24, 48, 72 and 96 hours after bench press training.
#Significant difference between pectoralis major and triceps brachii muscles (p<0.05);
*significant difference from pre (p<0.05).
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Figure 1: Relative values of isokinetic peak torque of the pectoralis major and triceps brachii muscles pre,
immediately post and 24, 48, 72 and 96 hours after bench press training. *Significant difference between
pectoralis major and triceps brachii muscles (p<0.05).
269x178mm (150 x 150 DPI)
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Figure 2: Relative values of total work of the pectoralis major and triceps brachii muscles pre, immediate
post and 24, 48, 72 and 96 hours after bench press training. *Significant difference between pectoralis
major and triceps brachii muscles (p<0.05).
267x175mm (150 x 150 DPI)
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Figure 3: Delayed onset muscle soreness of the pectoralis major and triceps brachii muscles pre,
immediately post and 24, 48, 72 and 96 hours after bench press training. #Significant difference between
pectoralis major and triceps brachii muscles (p<0.05); *significant difference from pre (p<0.05).
267x176mm (150 x 150 DPI)
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