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A Comparison of Muscle Activity Between a Free Weight and Machine Bench Press
Abstract
This study calculated IEMG values during the ascent and descent phases of the bench press and compared the values between lifts performed with free weights versus a guided weight machine. In Phase 1 of the study the 1-RM on each mode was determined for each subject. In Phase 2, EMG data were collected from five muscles of the upper extremity while each subject completed five trials at 80% of 1-RM and five trials at 60% of 1-RM for each mode. Linear envelopes were created from the EMG data of each trial, and IEMG values were calculated during the descent and ascent phases of each trial. Planned comparisons were used to compare mean IEMG values between the two loads within the same mode, and between the two modes at both the 60% and 80% loads. Results suggested greater muscle activity during the free-weight bench press, especially at the 60% 1-RM load, although there were notable differences among the patterns of individual subjects.
... While a high number of studies have analysed muscle activity patterns during bench press exercises [7][8][9][10][11][12][13], relatively little research has been done on joint kinematics and kinetics of the upper limbs for both bench press and cable pulley exercises. The authors of [14] investigated the effects of exercise intensity on trunk muscle activity during pulleybased shoulder exercises on an unstable support surface. ...
... Previous research suggests that muscle activation patterns during the bench press exercise tend to demonstrate a specificity during moderate-intensity, non-fatiguing exercise execution [8,10]. Thereby, declined bench press was found to induce a greater overall activation of the pectoralis muscles as compared to the inclined bench press. ...
... Thereby, declined bench press was found to induce a greater overall activation of the pectoralis muscles as compared to the inclined bench press. Additionally, it was shown that the anterior and medial deltoid muscles were more active during the bench press performed using free weights compared to the machine [10]. Comparing muscle activity during humeral external rotation with the cable pulley versus the variable resistance machine, it was found that broader ranges of motion with the variable resistance machine led to higher activation of the key movers, especially for heavier loading [6]. ...
Injuries to the shoulder are very common in sports that involve overhead arm or throwing movements. Strength training of the chest muscles has the potential to protect the shoulder from injury. Kinematic and kinetic data were acquired in 20 healthy subjects (age: 24.9 ± 2.7 years) using motion capture, force plates for the bench press exercises and load cells in the cable for the cable pulley exercises with 15% and 30% of body weight (BW). Joint ranges of motion (RoM) and joint moments at the shoulder, elbow and wrist were derived using an inverse dynamics approach. The maximum absolute moments at the shoulder joint were significantly larger for the cable pulley exercises than for the bench press exercises. The cable cross-over exercise resulted in substantially different joint angles and loading patterns compared to most other exercises, with higher fluctuations during the exercise cycle. The present results indicate that a combination of bench press and cable pulley exercises are best to train the full RoM and, thus, intra-muscular coordination across the upper limbs. Care has to be taken when performing cable cross-over exercises to ensure proper stabilisation of the joints during exercise execution and avoid joint overloading.
... The use of different exercises with different mechanical strains has been highly recommended for the complete development of different deltoid portions. In this sense, priority exercises such as the bench press (McCaw and Friday, 1994;Schick et al., 2010;Welsch et al., 2005;Wilk et al., 2019), lat pulldown (Andersen et al., 2014;Vilaça-Alves et al., 2014), seated row (Botton et al., 2013;Franke et al., 2015), and complementary exercises such as the lateral raise (Botton et al., 2013), shoulder press (Saeterbakken and Fimland, 2013), and reverse pec deck fly (Botton et al., 2013;Franke et al., 2015) can be used. However, the importance of including complementary exercises in ST routines, as well as how these different exercises affect the muscle recruitment of the deltoid portions remain still unclear. ...
... However, the present study showed a significant difference between the SP and BP, and between the SP and DF (Figure 1), which might be partially explained by the use of free weights instead of a machine. Similarly, sEMG-based studies have shown greater muscle activation in free weight exercises when compared to machines in the AD muscle (McCaw and Friday, 1994;Schick et al., 2010;Schwanbeck et al., 2009). Thus, the SP can also be an effective exercise for the activation of the AD based on the movement of the shoulder (abduction associated with external rotation of the glenohumeral joint) (Liu et al., 1997), favoring the AD and MD activation, as shown in Figures 1 and 3. ...
... Contrary to the results of the present study, Botton et al. (2013) reported higher MD muscle activity during cable/free weight LR compared to SP executed on a Smith machine. This difference may be related to the type of equipment used (free weight vs. machine) where greater activation is observed in primary motor and stabilizer muscles (McCaw and Friday, 1994;Schwanbeck et al., 2009). Thus, the use of the Smith machine in the SP (Botton et al., 2013) may have affected muscle activation by promoting greater stability during exercise execution. ...
The aims of this study were to compare muscle activity of the anterior deltoid, medial deltoid, and posterior deltoid in the bench press, dumbbell fly, shoulder press, and lateral raise exercises. Thirteen men experienced in strength training volunteered for the study. Muscle activation was recorded during maximum isometric voluntary contraction (MVIC) for data normalization, and during one set of 12 repetitions with the load of 60% 1RM in all exercises proposed. One-way repeated-measures ANOVA with Bonferroni's posthoc was applied using a 5% significance level. For anterior deltoid, the shoulder press (33.3% MVIC) presented a significantly higher level of activation when compared to other exercises. Also, no significant difference was found between the bench press (21.4% MVIC), lateral raise (21.2% MVIC), and dumbbell fly (18.8% MVIC). For the medial deltoid, the lateral raise (30.3% MVIC) and shoulder press (27.9% MVIC) presented a significantly higher level of activity than the bench press (5% MVIC) and dumbbell fly (3.4% MVIC). Besides, no significant difference was found between the bench press and the dumbbell fly. For the posterior deltoid, the lateral raise (24% MVIC) presented a significantly higher level of activation when compared to other exercises. For the posterior deltoid portion, the shoulder press (11.4% MVIC) was significantly more active than the bench press (3.5% MVIC) and dumbbell fly (2.5% MVIC). Moreover, no significant difference was found between the bench press and the dumbbell fly. In conclusion, the shoulder press and lateral raise exercises showed a higher level of muscle activation in the anterior deltoid and medial deltoid when compared to the bench press and dumbbell fly exercises.
... The use of different exercises with different mechanical strains has been highly recommended for the complete development of different deltoid portions. In this sense, priority exercises such as the bench press (McCaw and Friday, 1994;Schick et al., 2010;Welsch et al., 2005;Wilk et al., 2019), lat pulldown (Andersen et al., 2014;Vilaça-Alves et al., 2014), seated row (Botton et al., 2013;Franke et al., 2015), and complementary exercises such as the lateral raise (Botton et al., 2013), shoulder press (Saeterbakken and Fimland, 2013), and reverse pec deck fly (Botton et al., 2013;Franke et al., 2015) can be used. However, the importance of including complementary exercises in ST routines, as well as how these different exercises affect the muscle recruitment of the deltoid portions remain still unclear. ...
... However, the present study showed a significant difference between the SP and BP, and between the SP and DF (Figure 1), which might be partially explained by the use of free weights instead of a machine. Similarly, sEMG-based studies have shown greater muscle activation in free weight exercises when compared to machines in the AD muscle (McCaw and Friday, 1994;Schick et al., 2010;Schwanbeck et al., 2009). Thus, the SP can also be an effective exercise for the activation of the AD based on the movement of the shoulder (abduction associated with external rotation of the glenohumeral joint) (Liu et al., 1997), favoring the AD and MD activation, as shown in Figures 1 and 3. ...
... Contrary to the results of the present study, Botton et al. (2013) reported higher MD muscle activity during cable/free weight LR compared to SP executed on a Smith machine. This difference may be related to the type of equipment used (free weight vs. machine) where greater activation is observed in primary motor and stabilizer muscles (McCaw and Friday, 1994;Schwanbeck et al., 2009). Thus, the use of the Smith machine in the SP (Botton et al., 2013) may have affected muscle activation by promoting greater stability during exercise execution. ...
The aims of this study were to compare muscle activity of the anterior deltoid, medial deltoid, and posterior deltoid in the bench press, dumbbell fly, shoulder press, and lateral raise exercises. Thirteen men experienced in strength training volunteered for the study. Muscle activation was recorded during maximum isometric voluntary contraction (MVIC) for data normalization, and during one set of 12 repetitions with the load of 60% 1RM in all exercises proposed. One-way repeated-measures ANOVA with Bonferroni's posthoc was applied using a 5% significance level. For anterior deltoid, the shoulder press (33.3% MVIC) presented a significantly higher level of activation when compared to other exercises. Also, no significant difference was found between the bench press (21.4% MVIC), lateral raise (21.2% MVIC), and dumbbell fly (18.8% MVIC). For the medial deltoid, the lateral raise (30.3% MVIC) and shoulder press (27.9% MVIC) presented a significantly higher level of activity than the bench press (5% MVIC) and dumbbell fly (3.4% MVIC). Besides, no significant difference was found between the bench press and the dumbbell fly. For the posterior deltoid, the lateral raise (24% MVIC) presented a significantly higher level of activation when compared to other exercises. For the posterior deltoid portion, the shoulder press (11.4% MVIC) was significantly more active than the bench press (3.5% MVIC) and dumbbell fly (2.5% MVIC). Moreover, no significant difference was found between the bench press and the dumbbell fly. In conclusion, the shoulder press and lateral raise exercises showed a higher level of muscle activation in the anterior deltoid and medial deltoid when compared to the bench press and dumbbell fly exercises.
... Notwithstanding, practitioners could use guided chest press (e.g. Smith Machine) or chest press machines (CP), designed to mimic the BP movements with a straight trajectory without the 3-plane stabilization (McCaw & Friday, 1994). It was shown that the excitation of the stabilizer muscles (i.e., lateral deltoid) was higher in BP than guided chest press with moderate but not high loads (McCaw & Friday, 1994). ...
... Smith Machine) or chest press machines (CP), designed to mimic the BP movements with a straight trajectory without the 3-plane stabilization (McCaw & Friday, 1994). It was shown that the excitation of the stabilizer muscles (i.e., lateral deltoid) was higher in BP than guided chest press with moderate but not high loads (McCaw & Friday, 1994). Similarly, another study did not find any difference in the overall excitation of pectoralis major and anterior deltoid in BP vs chest press performed on a Smith machine, but greater lateral deltoid excitation (Schick et al., 2010). ...
... During the sEMG recording, each exercise was performed following the same technique described for the 1-RM procedures. The participants performed 4 non-exhaustive repetitions with the 80%1-RM (Barnett, Kippers, & Turner, 1995;McCaw & Friday, 1994), a common training load among resistance trained-men that combines a large muscle recruitment with an appropriate technique (Statsny et al., 2017). Following previous procedures (Barnett et al., 1995;Lauver et al., 2016;Trebs, Brandeburg, & Pitney, 2010) each exercise was executed with a time under tension of 2 s for both the concentric and eccentric phase. ...
The current study compared the muscle excitation in free-weight bench press variations and chest press machine. Ten competitive bodybuilders were recruited. The EMG-RMS amplitude of clavicular and sternocostal head of pectoralis major, long head of triceps brachii and anterior and lateral deltoid was recorded while performing horizontal (BP), inclined (45°) (IBP) or declined (-15°) bench press (DBP) and chest press machine (CP). Four non-exhaustive repetitions were performed using 80% of 1-repetition maximum of each exercise. Both concentric and eccentric phases were recorded. During the concentric phase, [d effect size: 2.78/7.80] clavicular head was more excited in IBP and less excited in CP (d: -9.69/-4.39) compared to all other exercises. The sternocostal head was similarly excited in DBP vs BP and BP vs CP and more excited (d: 2.42/9.92) compared to IBP. Triceps brachii excitation was overall greater (d: 2.01/6.75) in BP and DBP compared to all other exercises. Anterior deltoid was less excited (d: 3.84/19.77) in DBP compared to all other exercises. Lateral deltoid excitation was greater (d: 0.96/3.10) in BP, IBP and DBP compared to CP. Muscle excitation during the eccentric phase followed a similar pattern, with the exception of the greater (d: 3.89/11.32) excitation in the clavicular head in BP compared to all other exercises. The present outcomes showed that the excitation of the clavicular and sternocostal head of pectoralis major depends on the bench inclination angle. The use of BP variations vs CP allows overall greater triceps brachii and lateral deltoid excitation, due to the greater instability.
... Generally, muscle activation is greater in free weights than in machines (Escamilla et al., 2001). In the barbell bench press the activation of the deltoid is greater than in the Smith machine (McCaw & Friday, 1994;Schick et al., 2010). Nevertheless, the pectoralis major is the main muscle requested in both exercises (Stastny et al., 2017). ...
... Nevertheless, the pectoralis major is the main muscle requested in both exercises (Stastny et al., 2017). Although the current literature present several studies comparing activation of the muscles involved during barbell bench press exercise (Brennecke et al., 2009;McCaw & Friday, 1994;Saeterbakken & Fimland, 2013;Schick et al., 2010), including a recent systematic review (Stastny et al., 2017), no study has looked at the kinematics of the scapular cingulate and the activation of the anterior serratus on the barbell bench press or in the machines. ...
... This occurred in concentric and eccentric contractions, both peak and mean RMS (Table 3), with the peak and the concentric mean being 54 and 70 percentage points lower in the lever machine. It can be speculated that perhaps a guided exercise will generate greater joint stability and cause decrease of the activation of some muscle or muscular portion in exercises with similar movement (McCaw & Friday, 1994) The articular mobility was 60 percent higher in the chest press lever machine than in the barbell bench press (Figure 1). This condition is probably due to the fact that in the barbell bench press the scapulae were more fixed due to the full support of the back and head in the bench. ...
We aimed to compare scapular kinematics and electromyographic activity of the sternocostal head of the pectoralis major, clavicular head of the pectoralis major, anterior deltoid and serratus anterior at the barbell bench press and at a chest press lever machine. Concentric and eccentric phases electromyographic activity were compared. Muscle activation was not statistically different between the barbell bench press compared to the chest press lever machine when the volunteers used weight to perform 10 maximal repetitions. But, with 50% of the weight of 10 maximal repetitions, the bench press showed greater activation for the serratus anterior and the clavicular head of pectoralis major muscles in relation to the chest press lever machine. The abduction mobility of the scapular cingulate was higher in chest press lever machine than in barbell bench press (19.8 ° vs 7.8 °) for both conditions. Such results should be taken into account to avoid mistakes in the electromyographic analysis of adjacent muscles and when it is necessary to choose an exercise with greater mobility of the scapular cingulate.
... 710 studies have examined the effect of changes in stability during common resistance training exercises. These studies have examined different resistance implements (2,5,(10)(11)(12)16), body positions (13), and surfaces (1,4,5,7,14,15), or a combination of these variables. One of the specific exercises that has been examined is the overhead press (5,13,15). ...
... Similar to the surface stability literature described earlier, most of the published literature in the area of implement stability did not match the absolute load between the conditions. Additionally, many of these studies did not observe differences in the activation of the prime movers (5,(10)(11)(12)16) during exercises of varying stability. However, multiple studies reported greater activation in stabilizing muscles (5,(10)(11)(12). ...
... Additionally, many of these studies did not observe differences in the activation of the prime movers (5,(10)(11)(12)16) during exercises of varying stability. However, multiple studies reported greater activation in stabilizing muscles (5,(10)(11)(12). The study most comparable to our protocol was the work of Dunnick and colleagues (2), who compared an identical moderate-to high-intensity load (60 and 80% of stable 1RM bench press) across implements of varying stability (i.e. ...
International Journal of Exercise Science 11(1): 708-716, 2018. Kettlebells often replace dumbbells during common resistance training exercises such as the overhead press. When performing an overhead press, the center of mass of a dumbbell is in line with the glenohumeral joint. In comparison, the center of mass of the kettlebell is posterior to the glenohumeral joint. Posterior displacement of the kettlebell center of mass may result in less stability during the pressing motion. The purpose of this study was to examine muscle activity during an overhead press with resistance training implements of differing stability. Surface electromyography (EMG) for the anterior deltoid and pectoralis major was analyzed for 21 subjects. Technique and pace of the overhead press were standardized and monitored. Filtered EMG data were collected, normalized, and average peak amplitude as a percentage of MVIC was calculated for each repetition. A repeated-measures analysis of variance was used to compare EMG values for the anterior deltoid and pectoralis major across implements. A statistically significant increase in normalized EMG activity (p < .05) was identified in the anterior deltoid when using the dumbbell (63.3±13.3%) compared to the kettlebell (57.9±15.0%). In this study, EMG activity was augmented in the anterior deltoid when using the more stable implement, the dumbbell.
... These muscle forces are the main cause, apart from gravity forces, of the motion of the upper limbs and the barbell. According to various authors (1,4,21,25), analysis of the internal structure of 4 main shoulder muscles involved in flat bench pressing, indicates that the muscle activity in the descent phase is much less than in the ascent phase. The present findings confirmed these results (Table 2). ...
... Lander et al. (17) suggested that the lifter must devote force so as to balance and stabilize the bar in 2 horizontal directions, during a free-weight bench press. This is evidenced by the results obtained by McCaw and Friday (21) who found that greater muscular activity was present during a free-weight shoulder press compared with during a machine press. Overall, our results indicate that muscle activity increased significantly in the pectoralis major, deltoideus anterior, triceps brachii, and latissimus dorsi muscles as resistance exercise intensity increased from 70 to 100% 1RM. ...
... The co-activation of the shoulder muscles during the flat bench press is necessary mainly to displace the weight of the barbell. However, a certain part of the muscle activity is also needed to balance and stabilize the barbell during free weight lifts (17,21,22). During the flat bench press done while the load is increased, the role of the involved muscles is sometimes reversed. ...
Kro´ l, H and Goła´s, A. Effect of barbell weight on the structure
of the flat bench press. J Strength Cond Res 31(5):
1321–1337, 2017—In this study, we have used the multimodular
measuring system SMART. The system consisted
of 6 infrared cameras and a wireless module to measure
muscle bioelectric activity. In addition, the path of the barbell
was measured with a special device called the pantograph.
Our study concerns the change in the structure of
the flat bench press when the weight of the barbell is
increased. The research on the bench press technique
included both the causes of the motion: the internal structure
of the movement and the external kinematic structure
showing the effects of the motion, i.e., all the characteristics
of the movement. Twenty healthy, male recreational weight
trainers with at least 1 year of lifting experience (the mean 6
SD = 3.3 6 1.6 years) were recruited for this study. The
subjects had a mean body mass of 80.2 6 8.6 kg, an average
height of 1.77 6 0.08 m, and their average age was
24.7 6 0.9 years. In the measuring session, the participants
performed consecutive sets of a single repetition of bench
pressing with an increasing load (about 70, 80, 90, and
100% of their 1 repetition maximum [1RM]). The results
showed a significant change in the phase structure of the
bench press, as the barbell weight was increased. While
doing the bench press at a 100% 1RM load, the pectoralis
major changes from being the prime mover to being
the supportive prime mover. At the same time, the role
of the prime mover is taken on by the deltoideus anterior.
The triceps brachii, in particular, clearly shows a greater
involvement.
... Free weight and machine exercises require distinct movement control (15,27). Free weights must be stabilized in the transverse, coronal and sagittal planes, while machines utilize unidirectional guided movements (15,27,29). ...
... Free weight and machine exercises require distinct movement control (15,27). Free weights must be stabilized in the transverse, coronal and sagittal planes, while machines utilize unidirectional guided movements (15,27,29). These differences in stability requirements influence muscle force production and neuromuscular activity (12, 15, 21-23, 27, 29). ...
... It has been observed that higher loads can be lifted in the squat when using a Smith machine compared to free weights (12), while muscle activation is 34, 26 and 49% less in the gastrocnemius, biceps femoris, and vastus medialis, respectively, using a the Smith machine (23). Conversely, studies have found higher loads lifted and higher muscle activation with a free weight barbell chest press when compared to a Smith machine (15,22,27). There also appears to be a difference within free weight exercises due to stabilization requirements. ...
This study investigated the time course of 96 h of muscle recovery after three different chest-press exercises with different stability requirements in resistance-trained men. Twenty-seven men (23.5±3.8 years) were randomly assigned to one of three groups: 1) Smith machine bench press; 2) barbell bench press; or 3) dumbbell bench press. Participants performed 8 sets of 10 repetition maximum with 2 min rest between sets. Muscle thickness, peak torque (PT), and soreness were measured pre, post, 24, 48, 72 and 96 h following exercise. There were no differences in the time course of PT or muscle thickness values of the pectoralis major (p=0.98 and p=0.91, respectively) or elbow extensors (p=0.07 and p=0.86, respectively) between groups. Muscle soreness of the pectoralis major was also not different between groups (p>0.05). However, the Smith machine and barbell groups recovered from triceps brachii muscle soreness by 72 h post-exercise (p>0.05), while the dumbbell group did not present any triceps brachii muscle soreness after exercise (p>0.05). In conclusion, resistance-trained men experience similar muscle damage recovery following Smith machine, barbell and dumbbell chest-press exercise. However, muscle soreness of the elbow extensors takes a longer time to recover after using a barbell chest-press exercise.
... [20][21][22] In an attempt to resolve this doubt, comparative studies between free weights and machines have evaluated electromyographic activation, anthropometry, functional abilities, hormonal changes, and muscle strength in adults. 20,24,[26][27][28][29] In the elderly, studies have evaluated cognitive ability, functional ability, and muscle strength. 22,23,25 Both free weights and machines have been shown to be efficient in generating an increase in handgrip strength for the elderly after training. ...
... This hypothesis is based on the greater activation of stabilizer muscles that exercises with free weights provide compared to machines. 27,29,34 ...
Introduction: The aging can lead to low levels of muscle strength, related to the emergence of diseases, physical limitations and an increase in premature death in the elderly. The handgrip strength test is a parameter to measure muscle strength, and strength training with free weights or machines are efficient to increase this outcome. However, these equipments differ in appearance, biomechanics and selection strategy within a periodization, which ends up generating questions in the scientific community regarding which one is more efficient for the outcomes that want to meansure. Objective: This study aimed to compare whether there is a significant difference in handgrip strength in strength training that used free weights or machines in elderly individuals through a systematic review and meta-analysis. Methods: This research followed the protocols and fulfilled all the requirements of Cochrane and The PRISMA Statement. The literature search was performed in the electronic databases Cochrane Library, EMBASE, MEDLINE/PubMed, SCOPUS, Web of Science and Science Direct, and searches were performed in the references of studies already published on the subject. Eligibility criteria included: full articles of clinical trials in English with elderly individuals able to practice physical exercises; interventions with strength training that compared free weights with machines; and assessment of pre- and post-training handgrip strength. Results: A total of 436 studies retrieved from the databases, two studies met the inclusion criteria for performing the systematic review and meta-analysis. Statistical analysis showed no significant difference between groups for handgrip strength (P = 0,56). There was no heterogeneity between the studies (P = 1,00). Conclusion: The conclusion of this study was that there was no significant difference in handgrip strength between strength training using free weights or machines in elderly. Level of Evidence I; Systematic Review and Meta-analysis.
... [20][21][22] Buscando solucionar essa dúvida, pesquisas comparativas entre pesos livres e máquinas avaliaram a ativação eletromiográfica, antropometria, habilidades funcionais, alterações hormonais e força muscular em adultos. 20,24,[26][27][28][29] Em idosos, estudos avaliaram a capacidade cognitiva, capacidade funcional e força muscular. 22,23,25 Tanto os pesos livres quanto as máquinas se mostraram eficientes para gerar incremento na força de preensão manual pós treinamento para idosos. ...
... Essa hipótese é fundamentada na maior ativação de músculos estabilizadores que os exercícios com pesos livres proporcionam em comparação as máquinas. 27 ...
Introdução: O envelhecimento pode acarretar níveis baixos de força muscular, que são relacionados com o surgimento de doenças, limitações físicas e o aumento de morte prematura em idosos. O teste de força de preensão manual é utilizado para mensurar a força muscular, e os treinamentos de força com pesos livres ou máquinas, são eficientes para aumentar este desfecho. Entretanto, estes equipamentos diferem em aparência, biomecânica e estratégia de seleção dentro de uma periodização, o que acaba gerando questionamentos na comunidade científica, a respeito de qual seja mais eficiente para diferentes desfechos. Objetivo: O objetivo deste estudo foi comparar se existe diferença significativa na força de preensão manual em treinamentos de força que utilizaram pesos livres ou máquinas em indivíduos idosos através de uma revisão sistemática e metanálise. Métodos: Esta pesquisa seguiu os protocolos da Cochrane e PRISMA. A busca na literatura foi realizada nas bases de dados eletrônicas Cochrane Library, EMBASE, MEDLINE/PubMed, SCOPUS, Web of Science e Science Direct, e foram realizadas buscas nas referências de estudos já publicados sobre o assunto. Os critérios de elegibilidade incluíram: artigos completos de ensaios clínicos em inglês com indivíduos idosos aptos para a prática de exercícios físicos; intervenções com treinamentos de força que compararam pesos livres com máquinas; e avaliação da força de preensão manual pré e pós treinamento. Resultados: De 436 estudos recuperados das bases de dados, dois estudos preencheram os critérios de inclusão para a realização da revisão sistemática e metanálise. A análise estatística não mostrou diferença significativa entre os grupos para a força de preensão manual (P = 0,56). Não houve heterogeneidade entre os estudos (P = 1,00). Conclusão: A conclusão deste estudo foi que não houve diferença significativa na força de preensão manual entre treinamentos de força que utilizaram pesos livres ou máquinas em indivíduos idosos.
... Despite the advantages of FW in terms of intermuscular coordination and activation of synergistic muscles [7][8][9], no difference in learning transfer was found. This unexpected finding might be due to the testing load of 10-12-RM (corresponding with~75% of 1-RM) that could have limited the stability role of synergistic muscles, as was also suggested by Schick et al. (2010) and McCaw and Friday (1994) [8,34]. Schick et al. observed a higher recruitment of the stabilizing rear and medial deltoid muscles during free weight bench press as compared to the stable Smith machine alternative, but only when performed at 60% of 1-RM and not at 90% of 1-RM. ...
... Despite the advantages of FW in terms of intermuscular coordination and activation of synergistic muscles [7][8][9], no difference in learning transfer was found. This unexpected finding might be due to the testing load of 10-12-RM (corresponding with~75% of 1-RM) that could have limited the stability role of synergistic muscles, as was also suggested by Schick et al. (2010) and McCaw and Friday (1994) [8,34]. Schick et al. observed a higher recruitment of the stabilizing rear and medial deltoid muscles during free weight bench press as compared to the stable Smith machine alternative, but only when performed at 60% of 1-RM and not at 90% of 1-RM. ...
This study compared the effect of a resistance training (RT) program with machines, free weights, or a combination of both on changes in anthropometrics, strength, and functional ability in novice adult males. Thirty-six male novices in RT (18–45 years) followed a 10-week RT program. Participants were randomly assigned to one of three groups (N = 12 each): machines only; free weights only; or switching from machines to free weights (after 5 weeks). Muscle size (circumferences of upper arm, thigh and chest), strength (1 Repetition Maximum) on both machines and free weights, and functional ability (Functional Movement ScreenTM (Functional Movement Systems Inc., Chatham, VA, USA)) were assessed prior to the RT program, halfway at 5 weeks, and within one week after the final training bout. Repeated measures MANOVAs showed no significant time by RT group interactions for the different outcome measures. Regardless of RT group, significant improvements over time were observed for anthropometrics (F = 9.144, p < 0.001), strength (F = 6.918, p < 0.001), and functional ability (F = 25.578, p < 0.001). To conclude, similar gains in muscularity, strength, and functional ability can be expected for male novices in RT regardless of the equipment being used and without a fallback when changing from machines to free weights. Accordingly, any choice of RT equipment can be made, considering individual preferences.
... A major difference between training with free weights and machines is that training with most machines provides a very stable environment, whereas training with free weights requires more stabilization and balance, which may result in greater recruitment of muscle. Using free weights compared with more stable machines results in greater muscle activation (as measured by electromyography) during upper- (15) and lower-body (25) strength exercises. The increased muscle recruitment during free-weight activities can potentially provide a more anabolic stimulus. ...
... This finding partially supports our hypothesis that the group training with free weights would have greater increases in anabolic hormone response. The hypotheses were based on the evidence that training with free weights activates more muscle mass (1,15,25), which should cause a greater increase in free testosterone (26), and over time causes a greater increase in muscle mass and strength (21). Training With Free Weights Versus Machines (2020) 00:00 | www.nsca.com ...
Schwanbeck, SR, Cornish, SM, Barss, T, and Chilibeck, PD. Effects of training with free weights versus machines on muscle mass, strength, free testosterone, and free cortisol levels. J Strength Cond Res XX(X): 000-000, 2020-Free weights offer a more unstable training environment, which enhances muscle recruitment, whereas some machines have the advantage of using a "cam" pulley system that better matches strength curves. We compared the effect of training with free weights vs. machines on muscle mass, strength, free testosterone, and free cortisol concentrations. Forty-six subjects (26 women; 22 ± 3 years) were randomized to train using free weights or machines for 8 weeks (with each muscle group trained 2-3/weeks, 3-4 sets of 4-10 repetitions). Muscle thickness and strength were measured at 0 and 8 weeks. Salivary hormone concentrations were assessed before and at the end of workouts at the beginning, midway (4 weeks), and end (8 weeks) of the training intervention. Biceps and quadriceps muscle thickness increased (p < 0.01) with no difference between groups. There was a group × time interaction for machine bench press strength (p = 0.05) with the machine group increasing more than the free-weight group (13.9 vs. 8.6%). Free-weight bench press and squat, and Smith machine squat strength increased in both groups (11-19%; p < 0.01) with no difference between groups. Men in the free-weight group had a greater increase in free testosterone from before to after acute training sessions than men in the machine group and all women (p < 0.01); however, there was no differences between groups in free cortisol response to acute resistance exercise. Training sessions with free weights induced greater increases in free testosterone in men; however, training with free weights or machines resulted in similar increases in muscle mass and strength.
... Literature has compared electromyography (EMG) and kinetic measures such as peak force (PF), power, and one-repetition maximum (1RM) between variations of the bench press (Cotterman, Darby, & Skelly, 2005;Goodman, Pearce, Nicholes, Gatt, & Fairweather, 2008;Koshida, Urabe, Miyashita, Iwai, & Kagimori, 2008;Marshall & Murphy, 2006;McCaw & Friday, 1994;Norwood, Anderson, Gaetz, & Twist, 2007;Saeterbakken & Fimland, 2013;Saeterbakken, Van Den Tillaar, & Fimland, 2011;Santana, Vera-Garcia, & McGill, 2007;Schick et al., 2010;Snarr & Esco, 2013;Uribe et al., 2010;Zemková et al., 2014). Previous investigations comparing the standard bench press to a Smith machine bench press have revealed increasing EMG activity of the antagonist muscle group, as well as trunk musculature, suggesting that additional muscles are recruited to increase stability (Saeterbakken et al., 2011). ...
... In addition to kinetic variables, much of the previous research has examined EMG activity with varying stability requirements of upper body presses ( Goodman et al., 2008;Marshall & Murphy, 2006;McCaw & Friday, 1994;Norwood et al., 2007;Saeterbakken & Fimland, 2013;Saeterbakken et al., 2011;Santana et al., 2007;Schick et al., 2010;Snarr & Esco, 2013;Stock et al., 2010;Uribe et al., 2010). Although EMG is typically increased with instability, reduced force output suggests this higher activity is due to joint stabilization. ...
... Literature has compared electromyography (EMG) and kinetic measures such as peak force (PF), power, and one-repetition maximum (1RM) between variations of the bench press (Cotterman, Darby, & Skelly, 2005;Goodman, Pearce, Nicholes, Gatt, & Fairweather, 2008;Koshida, Urabe, Miyashita, Iwai, & Kagimori, 2008;Marshall & Murphy, 2006;McCaw & Friday, 1994;Norwood, Anderson, Gaetz, & Twist, 2007;Saeterbakken & Fimland, 2013;Saeterbakken, Van Den Tillaar, & Fimland, 2011;Santana, Vera-Garcia, & McGill, 2007;Schick et al., 2010;Snarr & Esco, 2013;Uribe et al., 2010;Zemková et al., 2014). Previous investigations comparing the standard bench press to a Smith machine bench press have revealed increasing EMG activity of the antagonist muscle group, as well as trunk musculature, suggesting that additional muscles are recruited to increase stability (Saeterbakken et al., 2011). ...
... In addition to kinetic variables, much of the previous research has examined EMG activity with varying stability requirements of upper body presses (Goodman et al., 2008;Marshall & Murphy, 2006;McCaw & Friday, 1994;Norwood et al., 2007;Saeterbakken & Fimland, 2013;Saeterbakken et al., 2011;Santana et al., 2007;Schick et al., 2010;Snarr & Esco, 2013;Stock et al., 2010;Uribe et al., 2010). Although EMG is typically increased with instability, reduced force output suggests this higher activity is due to joint stabilization. ...
The bench press is a multi-joint exercise commonly used to improve upper body strength. Previous investigations have analyzed kinetic and kinematic variables during different bench press variations. However, no known studies have examined the effect of foot position on force output and muscle activity. The purpose of this investigation was to examine the effects of 3 different foot placements on isometric bench press force and muscle activity. Twenty-one recreationally trained males (age: 22.57 ± 1.36 years; height: 176.95 ± 6.80 cm; body mass: 85.15 ± 12.54 kg) participated in this investigation. Self-reported one-repetition maximum (1RM) of at least body mass was used as inclusion criteria (self-reported absolute 1RM: 119.37 ± 26.44 kg; relative 1RM: 1.40 ± 0.22). Subjects performed the isometric bench press with a normal foot placement with both feet down on the ground (FD), both feet up on the edge of the bench (FU), and both feet resting on an adjacent bench parallel to the ground (FO) in a randomized order. After 2 familiarization trials with FD placement, subjects performed 3 maximum voluntary isometric contractions for approximately 3 s each. Peak force (PF) and average integrated electromyography (avgIEMG) values were recorded for the pectoralis major (PM), anterior deltoid (AD), triceps brachii (TB), vastus lateralis (VL), biceps femoris (BF), and gastrocnemius (G) muscles. PF output for FD, FU, and FO was 1134 ± 295 N, 1182 ± 247 N, and 1161 ± 249 N, respectively. The avgIEMG for the PM with the feet down, up, and out was 1.25 ± 0.50 mV, 1.19 ± 0.46 mV, and 1.20 ± 0.47 mV respectively. The avgIEMG for AD for feet down, up, and out was 3.20 ± 1.18 mV, 3.18 ± 1.23 mV, and 3.12 ± 1.18 mV, respectively. The avgIEMG for TB for feet down, up, and out was 2.26 ± 0.97 mV, 2.17 ± 0.93 mV, and 2.18 ± 0.89 mV, respectively. The avgIEMG for VL for feet up, down, and out was 0.26 ± 0.30 mV, 0.11 ± 0.01 mV, and 0.24 ± 0.25 mV, respectively. The avgIEMG for BF for feet down, up, and out was 0.21 ± 0.22 mV, 0.12 ± 0.05 mV, and 0.16 ± 0.10 mV, respectively. The avgIEMG for G for feet down, up, and out was 0.25 ± 0.14 mV, 0.23 ± 0.11 mV, and 0.20 ± 0.06 mV, respectively. A repeated measures general linear model returned no significant differences between conditions for force or muscle activity. Additionally, a Pearson correlation coefficient of 0.54 (sig. = 0.01) indicates a strong relationship between self-reported 1RM and isometric bench press in the foot down position. Different foot positions do not have a significant effect on peak force or muscle activity of upper and lower body muscles during the isometric bench press. In this investigation, the bar was attached to a rack which did not permit lateral, anterior, or posterior motion of the bar. In a free weight bench press where these types of motion are possible, the results may be different. Although force output and muscle activity were not different between isometric conditions, stability may be increased with both feet on the ground during a dynamic movement.
... To our knowledge, the first study to examine different SEMG responses for the BP exercise using different modes was conducted by McCaw and Friday (14). This study aimed to calculate the values of integrated electromyographic activity for the PM, anterior and medial deltoid, triceps, and BB during the ascending and descending phases of the BP. ...
... However, the findings of this study were in contrast to McCaw and Friday (14) who found no significant differences in the integrated electromyographic activity of the PM and AD muscles when comparing 80% 1RM for the BP exercise using a barbell or Smith machine. Additionally, Shick et al. (20) found greater activation of the medial deltoid for a BBP, but no significant differences in pectorals major and AD activity vs. a SMBP. ...
... Depending on anthropometric variables, gender and movement technique, the muscular activity patterns vary during the upper limb pressing exercises, yet most research confirms that three muscle groups are involved as prime movers in upper limb pressing exercises: pectoralis major (PM), anterior deltoid (AD) and triceps brachii (TB) (Gołaś, Maszczyk, Pietraszewski, et al., 2018;Gołaś et al., 2017;Król & Gołaś, 2017;Stastny et al., 2017). machine BP (McCaw & Friday, 1994;Schick et al., 2010). Moreover, the activity of the clavicular part of PM and AD increases along with bench inclination (Barnett, Kippers, & Turner, 1995;Lauver, Cayot, & Scheuermann, 2016;Trebs, Brandenburg, & Pitney, 2010) up to the transition to shoulder press. ...
... The IMSP also targets very high AD activity such as the peck deck (Rocha, Gentil, Oliveira, & Do Carmo, 2007), bench press (117.2% MVIC; Santana et al., 2007), standing cable press (120.5% MVIC; Santana et al., 2007), Smith machine BP (McCaw & Friday, 1994;Schick et al., 2010), dumbbell press and the flat BP (Saeterbakken, van den Tillaar, & Fimland, 2011). Therefore, we can conclude that all upper limb presses are exercises that significantly activate the AD. ...
Background: The incline machine shoulder press (IMSP) is an alternative resistance exercise to the bench press associated with throwing performance. The muscle activity during IMSP has not yet been described in females and at different exercises intensities. Objectives: The aim of this present study was to investigate changes in the activity of prime movers during the IMSP in relation to the exercise intensity in female athletes. Methods: Eight female athletes experienced in resistance training were screened for peak electromyography amplitude normalized for maximum voluntary isometric contraction during the IMSP with increasing loads of 40%, 60%, 80% and 100% of 1 repetition maximum (1RM). The selected muscles were the anterior deltoid (AD), pectoralis major (PM), triceps brachii long head (TBlong) and triceps brachii lateral head (TBlat). Results: The results of Friedman ANOVA showed increased muscle activity along with exercise intensity in all prime movers (p <.001). The Kruskal-Wallis ANOVA showed inter-muscle differences at exercise intensity of 40% 1RM (p =.004, η ²p =.52), 60% 1RM (p =.005, η ²p =.55), 80% 1RM (p =.035, η ²p =.46) and 100% 1RM (p =.002, η ²p =.52), where TBlat showed lower activity than other muscle groups at each exercise intensity. The TBlong showed lower activity than the PM and AD at 40% 1RM, and the PM activity was lower than that of AD and TBlong at 100% 1RM. Conclusions: The IMSP is an exercise which activated AD and TBlong more than PM and TBlat during maximal lifting effort. Therefore, the IMSP should be understood as the exercise which might substantially overload the AD and TBlong during maximal lifts. Coaches should use the IMSP if they desire to activate TBlong more than TBlat during upper limb pressing.
... While Fahs et al. (2009) utilized free weights, the exercise regime consisted of the bench press and the biceps curl, not a whole-body routine [8]. The differences in responses of the vasculature after an acute bout of free-weight exercises compared to weight machines may be attributed to greater activation of primary muscles [9], agonist muscles [10], and/or stabilizing muscles [11]. The difference in muscle activation may make it difficult to compare the responses of free-weight exercises to those of weight machines. ...
... In regards to changes that are specific for resistance exercise, a previous study has argued that a large total volume of resistance exercise is essential to the onset of post-exercise hypotension [25]. However, our study, with a low total exercise volume and a higher muscle mass recruitment due to the involvement of the primary [9], agonist [10], and stabilizing [11] muscles of free-weight exercises, may have displaced the importance of the total volume to a secondary role. In this sense, the muscle mass involved is another important co-factor in the onset of post-exercise hypotension [26]. ...
We determined the effects of an acute bout of free-weight resistance exercise (ARE) on cardiovascular hemodynamics and endothelial function in resistance-trained individuals. Nineteen young, healthy, resistance-trained individuals performed two randomized sessions consisting of ARE or a quiet control (CON). The ARE consisted of three sets of 10 repetitions at 75% 1-repetition maximum for the squat, bench press, and deadlift. Cardiovascular hemodynamics was assessed using finger photoplethysmography. Forearm blood flow (FBF), and vasodilatory capacity markers, were assessed using venous occlusion plethysmography. Forearm vascular conductance was calculated by the division of mean FBF by mean arterial pressure. A two-way ANOVA was used to compare the effects of condition (ARE, CON) across time (rest, recovery). There were significant (p ≤ 0.05) decreases in mean arterial pressure and total peripheral resistance across conditions and time. There were significant condition-by-time interactions (p ≤ 0.05) for heart rate, stroke volume, and cardiac output after the ARE compared to the CON and rest. FBF was significantly (p = 0.001) increased during the recovery from ARE, as well as vasodilatory capacity markers such as peak blood flow (p = 0.05) and reactive hyperemia-induced blood flow (p = 0.0001). These data suggest that whole-body free-weight exercises acutely reduced blood pressure while simultaneously augmenting FBF, and vasodilatory capacity markers.
... Ağırlık makineleri serbest ağırlıklara göre daha motive edici, kullanımı kolay ve daha güvenlidir (43). Alt ekstremite kuvvetlenme programında makinelerle gövde stabilize edilir, sinerjist kas aktivitesi ile kompansatuar hareketler de önlenmiş olur ve böylece izole agonist kas aktivitesi sağlanmış olur (43) ...
... Ağırlık makineleri serbest ağırlıklara göre daha motive edici, kullanımı kolay ve daha güvenlidir (43). Alt ekstremite kuvvetlenme programında makinelerle gövde stabilize edilir, sinerjist kas aktivitesi ile kompansatuar hareketler de önlenmiş olur ve böylece izole agonist kas aktivitesi sağlanmış olur (43) ...
... However, many studies examining aortic wave reflection characteristics after ARE have primarily focused on resistance exercise machines (DeVan et al., 2005;Yoon et al., 2010), with a few exceptions (Fahs et al., 2009). The differences in haemodynamics and aortic wave reflection in response to an acute bout of freeweight exercises compared to resistance exercise machines stem from greater recruitment of primary muscles (Escamilla et al., 2001), agonist muscles (McCaw & Friday, 1994) and/or stabilizing muscles (Santana et al., 2007). This may make it difficult to compare the responses of free-weight resistance exercises to those of resistance exercise machines. ...
... However, we did note a non-significant increase in BSBP (5 mmHg). This non-significant increase in BSBP may result from the greater recruitment of primary muscles (Escamilla et al., 2001), agonist muscles (McCaw & Friday, 1994) and/or stabilizing muscles (Santana et al., 2007) in response to acute bout of free-weight resistance exercise than resistance exercise machines. In addition, the increase in BSBP may have physiological implications for individuals with hypertension which choose to perform high-intensity free-weight resistance exercise. ...
Aortic wave reflection characteristics such as the augmentation index (AIx), wasted left ventricular pressure energy (ΔEw) and aortic haemodynamics, such as aortic systolic blood pressure (ASBP), strongly predict cardiovascular events. The effects of acute resistance exercise (ARE) using free-weight exercises on these characteristics are unknown. Therefore, we sought to determine the effects of acute free-weight resistance exercise on aortic wave reflection characteristics and aortic haemodynamics in resistance-trained individuals. Fifteen young, healthy resistance-trained (9 ± 3 years) individuals performed two randomized sessions consisting of an acute bout of free-weight resistance exercise (ARE) or a quiet control (CON). The ARE consisted of three sets of 10 repetitions at 75% one repetition maximum for squat, bench press and deadlift. In CON, the participants rested in the supine position for 30 min. Measurements were made at baseline before sessions and 10 min after sessions. A two-way ANOVA was used to compare the effects of condition across time. There were no significant interactions for aortic or brachial blood pressures. Compared to rest, there were significant increases in augmentation pressure (rest: 5·7 ± 3·0 mmHg; recovery: 10·4 ± 5·7 mmHg, P = 0·002), AIx (rest: 116·8 ± 4·2%; recovery: 123·2 ± 8·4%, P = 0·002), AIx normalized at 75 bpm (rest: 5·2 ± 7·6%; recovery: 27·3 ± 13·2%, P<0·0001), ΔEw (rest: 1215 ± 674 dynes s cm−2; recovery: 2096 ± 1182 dynes s cm−2, P = 0·008), and there was a significant decrease in transit time of the reflected wave (rest: 150·7 ± 5·8 ms; recovery 145·5 ± 5·6 ms, P<0·001) during recovery from ARE compared to CON. These data suggest that ARE using free-weight exercises may have no effect on aortic and brachial blood pressure but may significantly alter aortic wave reflection characteristics.
... To our knowledge, the first study to examine different SEMG responses for the BP exercise using different modes was conducted by McCaw and Friday (14). This study aimed to calculate the values of integrated electromyographic activity for the PM, anterior and medial deltoid, triceps, and BB during the ascending and descending phases of the BP. ...
... However, the findings of this study were in contrast to McCaw and Friday (14) who found no significant differences in the integrated electromyographic activity of the PM and AD muscles when comparing 80% 1RM for the BP exercise using a barbell or Smith machine. Additionally, Shick et al. (20) found greater activation of the medial deltoid for a BBP, but no significant differences in pectorals major and AD activity vs. a SMBP. ...
Farias, DdA, Willardson, JM, Paz, GA, Bezerra, EdS, and Miranda, H. Maximal strength performance and muscle activation for the bench press and triceps extension exercises adopting dumbbell, barbell and machine modalities over multiple sets. J Strength Cond Res 31(7): 1879-1887, 2017-The purpose of this study was to investigate muscle activation, total repetitions, and training volume for 3 bench press (BP) exercise modes (Smith machine [SMBP], barbell [BBP], and dumbbell [DBP]) that were followed by a triceps extension (TE) exercise. Nineteen trained men performed 3 testing protocols in random order, which included: (P1) SMBP + TE; (P2) BBP + TE; and (P3) DBP + TE. Each protocol involved 4 sets with a 10-repetition maximum (RM) load, immediately followed by a TE exercise that was also performed for 4 sets with a 10RM load. A 2-minute rest interval was adopted between sets and exercises. Surface electromyographic activity was assessed for the pectoralis major (PM), anterior deltoid (AD), biceps brachii (BB), and triceps brachii (TB). The results indicated that significantly higher total repetitions were achieved for the DBP (31.2 ± 3.2) vs. the BBP (27.8 ± 4.8). For the TE, significantly greater volume was achieved when this exercise was performed after the BBP (1,204.4 ± 249.4 kg) and DBP (1,216.8 ± 287.5 kg) vs. the SMBP (1,097.5 ± 193 kg). The DBP elicited significantly greater PM activity vs. the BBP. The SMBP elicited significantly greater AD activity vs. the BBP and DBP. During the different BP modes, the SMBP and BBP elicited significantly greater TB activity vs. the DBP. However, the DBP elicited significantly greater BB activity vs. the SMBP and BBP, respectively. During the succeeding TE exercise, significantly greater activity of the TB was observed when this exercise was performed after the BBP vs. the SMBP and DBP. Therefore, it seems that the variation in BP modes does influence both repetition performance and muscle activation patterns during the TE when these exercises are performed in succession.
... Therefore, the effects after an acute bout of whole-body free-weight resistance exercises on cardiovasculature control should be elucidated. This is important because cardiovascular responses to free-weights may differ in comparison to weight machines since free-weights may have a higher muscular activation in main (9), agonist (25) and/or stabilizing muscles (33). This higher muscle mass involved may lead to a transient increase in central arterial stiffness (11) modulated by increased sympathetic neural activation after exercise (34). ...
... (18,31), which is a novel finding. A candidate for the increased vagal withdrawal in our free-weight protocol in comparison with other protocols with weight machines is the raised glycolytic Copyright ª 2016 National Strength and Conditioning Association A C C E P T E D involvement during the resistance exercise provoked by the higher metaboreflex activation due to a large participation of the main (9), agonist (25) and/or stabilizing muscles (33). In turn, this may provoke a higher parasympathetic withdrawal (28). ...
Vascular Responses Following an Acute Bout of Resistance Exercise in Resistance-trained Individuals: 1401 Board #54 June 2, 8: 00 AM - 9: 30 AM
... Therefore, the effects after an acute bout of whole-body free-weight resistance exercises on cardiovasculature control should be elucidated. This is important because cardiovascular responses to free-weights may differ in comparison to weight machines since free-weights may have a higher muscular activation in main (9), agonist (25) and/or stabilizing muscles (33). This higher muscle mass involved may lead to a transient increase in central arterial stiffness (11) modulated by increased sympathetic neural activation after exercise (34). ...
... (18,31), which is a novel finding. A candidate for the increased vagal withdrawal in our free-weight protocol in comparison with other protocols with weight machines is the raised glycolytic Copyright ª 2016 National Strength and Conditioning Association A C C E P T E D involvement during the resistance exercise provoked by the higher metaboreflex activation due to a large participation of the main (9), agonist (25) and/or stabilizing muscles (33). In turn, this may provoke a higher parasympathetic withdrawal (28). ...
We investigated the effects of an acute bout of free-weight, whole-body resistance exercise consisting of the squat, bench press, and deadlift on arterial stiffness and cardiac autonomic modulation in sixteen (aged 23±3 yrs; mean±SD) resistance-trained individuals. Arterial stiffness, autonomic modulation and baroreflex sensitivity (BRS) were assessed at rest and following 3 sets of 10 repetitions at 75% 1 repetition maximum on each exercise with two minutes of rest between sets and exercises. Arterial stiffness was analyzed using carotid-femoral pulse wave velocity (cf-PWV). Linear heart rate variability (HRV) (log transformed (ln) absolute and normalized units (nu) of low- (LF) and high-frequency (HF) power) and nonlinear heart rate complexity (Sample Entropy (SampEn), Lempel-Ziv Entropy (LZEn)) were measured to determine autonomic modulation. BRS was measured by the sequence method. A 2x2 repeated measures ANOVA was used to analyze time (rest, recovery) across condition (acute resistance exercise, control). There were significant increases in cf-PWV (p=0.05), heart rate (p=0.0001), normalized LF (LFnu; p=0.001), and the LF/HF ratio (p=0.0001). Interactions were also noted for ln HF (p=0.006), HFnu (p=0.0001), SampEn (p=0.001), LZEn (p=0.005), and BRS (p=0.0001) such that they significantly decreased during recovery from the resistance exercise compared to rest and the control. There was no effect on ln total power, or ln LF. These data suggest that a bout of resistance exercise using free-weights increases arterial stiffness and reduces vagal activity and BRS in comparison with a control session. Vagal tone may not be fully recovered up to 30 minutes after a resistance exercise bout.
... Air temperature was maintained constant at ~22°C. At three time points (Post-warm-up, Post-priming and Post-session), participants were assessed for maximal force production capacity with accompanying surface EMG recordings of the prime movers of exercise (Clemons et al. 1997;McCaw and Friday, 1994). Surface EMG activity of the same active musculature was also monitored during all repetitions of the actual resistance exercise. ...
This study examined whether hypoxia during multi‐set, high‐load resistance exercise alters neuromuscular responses. Using a single‐blinded (participants), randomised crossover design, eight resistance‐trained males completed five sets of five repetitions of bench press at 80% of one repetition maximum in moderate normobaric hypoxia (inspiratory oxygen fraction = 0.145) and normoxia. Maximal isometric bench press trials were performed following the warm‐up, after 10 min of altitude priming and 5 min post‐session (outside, inside and outside the chamber, respectively). Force during pre‐/post‐session maximal voluntary isometric contractions and bar velocity during exercise sets were measured along with surface electromyographic (EMG) activity of the pectoralis major, anterior deltoid and lateral and medial triceps muscles. Two‐way repeated measures ANOVA (condition×time) were used. A significant time effect ( p = 0.048) was found for mean bar velocity, independent of condition ( p = 0.423). During sets of the bench press exercise, surface EMG amplitude of all studied muscles remained unchanged ( p > 0.187). During maximal isometric trials, there were no main effects of condition ( p > 0.666) or time ( p > 0.119), nor were there any significant condition×time interactions for peak or mean forces and surface EMG amplitudes ( p > 0.297). Lower end‐exercise blood oxygen saturation (90.9 ± 1.8 vs. 98.6 ± 0.6%; p < 0.001) and higher blood lactate concentration (5.8 ± 1.4 vs. 4.4 ± 1.6 mmol/L; p = 0.007) values occurred in hypoxia. Acute delivery of systemic normobaric hypoxia during multi‐set, high‐load resistance exercise increased metabolic stress. However, only subtle neuromuscular function adjustments occurred with and without hypoxic exposure either during maximal isometric bench press trials before versus after the session or during actual exercise sets.
... Free-weight training presents advantages such as being less expensive, more versatile, better simulating the movements demanded by sports activity, and developing greater power. In addition, free-weight training may allow greater recruitment of muscle mass, since the machines provide a stable environment and free-weights require more stabilization and balance with greater activation in bench press (Schick et al. 2010) and squat exercises (Schwanbeck et al. 2009), although this aspect may be determined by the intensity of the load (McCaw and Friday 1994). This greater activation occurs in the muscles implicated in the stabilization of the movement, since activation of the trunk has been shown to be similar when performing a squat both in the smith machine and in free-weights (Schwanbeck et al. 2009). ...
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.
... Stone et al. (2002) potvrdzuje, že stroje na rozdiel od voľnej záťaže majú nižšiu mieru prispôsobivosti a nevyžadujú aktiváciu svalov potrebných pre stabilizáciu tela. Pri porovnaní cvičení tlaku na rovnej lavičke (bench press) s voľnou záťažou a na prístroji "Universal machine bench press" je možné konštatovať, že pri voľnej záťaži bola vyššia EMG aktivita zaťažených svalových skupín (McCaw et al. 1994 ...
... Resistance training includes free weight training using dumbbells and barbells and machine training using strength training equipment. Free weight training is more effective for improving muscular strength of the whole body than machine training [7]. On the other hand, there is a demerit that the risk of injury is high. ...
... It seems possible that these results are due to the exercise modalities performed during training. Complex exercises, such as bench press and back squat, that integrate movements at more than one joint, utilise stabilizers and synergists muscles to support the prime movers and may develop their ability to activate and coordinate contractions (McCaw & Friday, 1994;Schwanbeck, Chilibeck, & Binsted, 2009). Thus, learning and coordination becomes the major factor contributing to early improvements in strength (Rutherford & Jones, 1986;Taube et al., 2007). ...
Previous research has documented positive effects of periodised muscular endurance resistance training in untrained men and women. Therefore, the overarching objective of this thesis was to compare the efficacy of two resistance training progression models [linear periodisation (LP) vs. undulating periodisation (UP)], and to elucidate the best method to vary the exercise stimulus to develop muscular endurance in trained youth athletes. With respect to the overarching objective of this thesis, a series of studies were conducted.
The first aim was to identify the reliability and sensitivity of neuromuscular function variables in trained youth athletes. Second, to investigate acute neuromuscular function, endocrine and perceptual wellbeing responses following two different muscular endurance resistance training sessions [3 sets of 25 repetition maximum (RM) and 3 sets of 15RM]. Lastly, to investigate the effects of two distinct resistance training models (LP vs. UP) on selected performance, physiological and psychological variables in trained youth team sports athletes. Also, the different physiological, neuromuscular, perceptual wellbeing responses within this process were described and implications for athlete monitoring discussed.
It was found that the reliability and sensitivity of neuromuscular function variables was unique to the population in question. Specifically, only countermovement jump mean force [CMJMF; smallest worthwhile change (SWC) = 2.7%, coefficient of variation (CV) = 1.0%)], countermovement jump mean power (CMJMP; SWC = 3.2%, CV = 2.7%), countermovement jump peak power (CMJPP; SWC = 3.4%, CV = 3.0%) and plyometric push up mean force (PPMF; SWC = 2.9%, CV = 2.2%) displayed acceptable reliability (CV < 5%) and sensitivity in field hockey youth athletes.
Next, neuromuscular function, endocrine and perceptual wellbeing measures, obtained from trained youth participants, maintained similar acute biological responses irrespective of muscular endurance resistance training protocols. Force and power measures (CMJMF, CMJMP, CMJPP and PPMF) improved (p ≤ 0.05) 48 hours following both muscular endurance resistance training programmes. At 72 hours, testosterone: cortisol ratio (T:C ratio) showed a moderate increase [effect size (ES) = 0.72] following the 15RM protocol whereas a small decrease (ES = 0.41) was observed after the 25RM session. Overall perceptual wellbeing, fatigue and soreness scores reflected changes in neuromuscular function, while stress, sleep and mood did not show any differences.
Finally, muscular endurance tests demonstrated that UP (back squat ES = 1.62; bench press ES = 1.77) was more efficacious than LP (back squat ES = 0.69; bench press ES = 1.72) following 12 weeks of resistance training. Resting salivary testosterone concentration increased in the UP (31.47%) compared to LP (- 8.73%) group, whereas salivary cortisol concentration and T:C ratio remained unchanged. Session rating of perceived exertion (session RPE), mood and stress scores were frequently higher during training phase II (four weeks) and III (four weeks) compared to phase I (four weeks). No changes were detected in neuromuscular function.
Overall, this thesis offered several practical applications from the findings. First, the reliability and sensitivity of neuromuscular function variables were population specific. As such, practitioners are encouraged to establish the reliability and determine the neuromuscular function variable/s within the group to be trained. Second, as fatigue is multifaceted, practitioners should not rely on a single monitoring approach and incorporate both physiological and psychological aspects to monitor resistance training. Lastly, practitioners working with team sports athletes and intending to develop muscular endurance, can employ UP, performed in conjunction with sport specific training. Most importantly, it is highly advantageous to integrate a suitable monitoring measure, to direct appropriate sequencing of training loads, to result in optimal athletic performance.
... With increasing load from ~50-80 %, not all muscles increased their neuromuscular activation. It seems that mainly the long head of the triceps brachii, the anterior deltoid and the sternal part of the pectoralis major significantly increased their activation [17,18]. These muscles are responsible for overcoming the external load with increasing demands. ...
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.
... Teixeira et al. (2011) accomplished 3 sets of 20 repetitions at 50% 1RM on 6 resistance exercises machines, and vagal modulation, measured via LnHF, dropped by 43.5%. It is possible that greater activities of main (Escamilla et al. 2001), agonist (McCaw andFriday 1994), and stabilizing (Santana et al. 2007) muscle groups using higher load, free weights, and/ or multiple resistance exercises in protocols, might lead to greater reduction in vagal modulation compared to low-load resistance exercise with BFR (Okuno et al. 2014). However, it is not surprising that our results demonstrate a significant decrease in vagal modulation compared with other aforementioned studies even though our participants underwent only one free-weight resistance exercise at a lower load with BFR. ...
Purpose
Traditional resistance exercise decreases vagal tone up to 30 min after an acute bout of resistance exercise, which may increase the risk of cardiovascular events. However, the effects of resistance exercise with blood flow restriction (BFR) on autonomic modulation are unclear. To evaluate autonomic modulation after resistance exercise with and without BFR in resistance-trained men.
Methods
Eleven young men volunteered for the study. Autonomic modulation was assessed at rest, 15 (Rec 1), and 25 (Rec 2) minutes after low-load bench press with BFR (LL-BFR), traditional high-load bench press (HL), and a control (CON). Autonomic modulation assessments were expressed as natural logarithm (Ln), and included total power (LnTP), low-frequency power (LnLF), high-frequency power (LnHF), sympathovagal balance (LnLF/LnHF ratio), root mean square of the successive differences (LnRMSSD), and the proportion of intervals differing by > 50 ms from the preceding intervals (LnPNN50). A repeated measures ANOVA was used to evaluate conditions (LL-BFR, HL and CON) across time (Rest, Rec1, and Rec2) on autonomic modulation.
Results
There were significant condition by time interactions for LnTP, LnHF, and LnRMSSD such that they were reduced during recovery after LL-BFR and HL compared to Rest and CON. There were no interactions in the LnLF, LnLF/LnHF ratio, and LnPNN50.
Conclusions
These data suggest that LL-BFR and HL significantly alter autonomic modulation up to 30 min after exercise with significant reduction after HL compared to LL-BFR when exercise volume is equated.
... After the warm up, the participants were instructed to perform 1 set of 4 repetitions of the bench press at 50% of 1-RM, which is often selected in resistance training programs Upper body muscle activation during low-versus high-load resistance exercise in the bench press, 15 and 1 set of 4 repetitions at 80% of 1-RM, which has been demonstrated to be correlated with an increase of the pushing muscles activity. 16,17 After 3-minute rest period, participants performed 2 sets of 4 repetitions at 50% and 80% 1-RM respectively (separated by 1 minute). Verbal instructions were given before the beginning of the set to isolate chest muscles (''During this set, try to use only your chest muscles. ...
Different attentional foci may modify muscle activation during exercises. Our aim was to determine if it is possible to selectively activate the pectoralis major or triceps brachii muscles according to specific verbal instructions provided during the bench press exercise. 13 resistance-trained males (25.6±5.4 yrs, 182.7±9.1 cm, 86.4±9.7 kg) underwent an electromyographic signals acquisition of the sternocostal head (SP), clavicular head of the pectoralis major (CP), the anterior deltoid (AD), and the long head of the triceps brachii (LT) during bench press exercise. Participants performed one non-instructed set (NIS) of 4 repetitions at 50% 1-RM and one non-instructed set (NIS) of 4 repetitions at 80% 1-RM. Four additional sets of 4 repetitions at 50% and 80% 1-RM were randomly performed with verbal instructions to isolate the chest muscles (chest instructed set, CIS) or to isolate the triceps muscles (triceps instructed set, TIS). Participants showed significantly higher LT activation during TIS compared to NIS both at 50% (p=0.0199) and 80% 1-RM (p=0.0061) respectively. TIS elicited a significant (p=0.0250) higher activation of LT compared to CIS. Our results suggest that verbal instructions seem to be effective for increasing activity of the triceps brachii but not the pectoralis major during the bench press.
... The same approach should be used for the analysis of muscle work in athletic activities. According to McCaw and Friday [25], the difference in activity of the muscles of the shoulder girdle while comparing work with free weights and using exercise machines can be attributed to the increased stiffness in the shoulder joint, which eliminates the need for using the anterior and medial part of the deltoid muscle against the supination and adduction of the humerus [26,27]. The change in the external load proposed by the authors of this study, resulting from the changes in application of the motion speed substantially affects the changes in the activity patterns and allows for the emphasis on the muscles driving the motor task. ...
... The same approach should be used for the analysis of muscle work in athletic activities. According to McCaw and Friday [25], the difference in activity of the muscles of the shoulder girdle while comparing work with free weights and using exercise machines can be attributed to the increased stiffness in the shoulder joint, which eliminates the need for using the anterior and medial part of the deltoid muscle against the supination and adduction of the humerus [26,27]. The change in the external load proposed by the authors of this study, resulting from the changes in application of the motion speed substantially affects the changes in the activity patterns and allows for the emphasis on the muscles driving the motor task. ...
... Resistance training with the lat pull-down cable, generates muscle activity mainly in the latissimus dorsi, pectoralis major, posterior deltoid, long head of the triceps, and teres major, 19 while bench press training using a weight machine is associated with muscle activation on the pectoralis major, anterior and medial deltoid, and triceps brachii. 20 Considering the muscle activation which strengthens various parts of the upper body, both training postures were selected for this study. Lat pull down and bench press training demonstrated a significant, acute increase in systolic and mean arterial blood pressure in both the LA and LI groups. ...
Background: Resistance training postures trigger different results on endothelial function: however, the acute effect of resistance training on upper body muscle in active and inactive persons is inconclusive. The present study aimed to investigate the acute effects of 2 different types of upper body training (bench press training and lat pull down training) on flow-mediated dilation (FMD), and to compare the effects between lean inactive men (LI) and lean active men (LA).
Methods: LI (n = 16) and LA (n = 16) men undertook 2 upper body training postures at 60% of 1 repetition maximum (RM), 15 repetitions a set for 3 sets. Before and after immediate training, the biological data, FMD data, and blood pressure data were collected.
Results: Both the LI and LA groups showed similar results at the baseline of biological data, including carotid intima media thickness data (P > 0.05), while the higher muscular strength was observed in the LA group. Significantly higher shear rate and blood pressure after training were observed in both groups (P < 0.05); however the magnitude of increment in blood pressure was greater in LI group. FMD was significantly increased in the LA group following bench press training while it decreased in the LI group following lat pull down training (P < 0.05).
Conclusion: Higher fitness status can acutely protect against the undesirable effects on vascular function following resistance training. In active persons, we suggest performing both the bench press and lat pull down trainings, without any limitations. In contrast for inactive persons, the bench press is recommended at the beginning of training for protection against decreased FMD. After vascular adaptation, lat pull down training might be added in order to strengthen upper body muscles.
... In most studies that observed a benefit, exercises with free weights were utilized [33,36,72,74,86,88]. Multi-joint exercises using free weights are likely to provide a superior neuromuscular stimulus compared to machine-based or single-joint exercises as they demand greater levels of co-ordination, multi-planar control, activation of synergistic muscle groups [102,103] and usually require force to be produced from closed-kinetic chain positions. These types of exercise also have a greater biomechanical similarity to the running action so are therefore likely to provide a greater level of specificity and hence transfer of training effect [104]. ...
Background
Middle- and long-distance running performance is constrained by several important aerobic and anaerobic parameters. The efficacy of strength training (ST) for distance runners has received considerable attention in the literature. However, to date, the results of these studies have not been fully synthesized in a review on the topic. Objectives
This systematic review aimed to provide a comprehensive critical commentary on the current literature that has examined the effects of ST modalities on the physiological determinants and performance of middle- and long-distance runners, and offer recommendations for best practice. Methods
Electronic databases were searched using a variety of key words relating to ST exercise and distance running. This search was supplemented with citation tracking. To be eligible for inclusion, a study was required to meet the following criteria: participants were middle- or long-distance runners with ≥ 6 months experience, a ST intervention (heavy resistance training, explosive resistance training, or plyometric training) lasting ≥ 4 weeks was applied, a running only control group was used, data on one or more physiological variables was reported. Two independent assessors deemed that 24 studies fully met the criteria for inclusion. Methodological rigor was assessed for each study using the PEDro scale. ResultsPEDro scores revealed internal validity of 4, 5, or 6 for the studies reviewed. Running economy (RE) was measured in 20 of the studies and generally showed improvements (2–8%) compared to a control group, although this was not always the case. Time trial (TT) performance (1.5–10 km) and anaerobic speed qualities also tended to improve following ST. Other parameters [maximal oxygen uptake (), velocity at , blood lactate, body composition] were typically unaffected by ST. Conclusion
Whilst there was good evidence that ST improves RE, TT, and sprint performance, this was not a consistent finding across all works that were reviewed. Several important methodological differences and limitations are highlighted, which may explain the discrepancies in findings and should be considered in future investigations in this area. Importantly for the distance runner, measures relating to body composition are not negatively impacted by a ST intervention. The addition of two to three ST sessions per week, which include a variety of ST modalities are likely to provide benefits to the performance of middle- and long-distance runners.
... As differences exist between moving one's body mass and using one's body to accelerate a barbell, the effects WR on Olympic lifts requires investigation. Barbell exercises require the lifter to control the bar's pathway which can result in greater activity in the stabilising musculature (13). Compared to moving one's body mass, a greater effort is required to accelerate a barbell due to the greater overloading from the barbell loads. ...
Loading of 5% or 12% body mass redistributed from the bar to the body using wearable resistance may positively influence power clean performance due to increased power output and ground reaction forces in recreationally trained young males.
... Skeletal muscles are the primary actuator of the movement and are a real biological system designed to produce mechanical force and cause movement. According to various authors [8,9,10,11], an analysis of the internal structure (the level and duration of electrical activity) of the four main muscles involved in flat bench pressing indicates that activity in the descent phase is much smaller than that in the ascent phase. In our study, this was confirmed only by the bodybuilder's results. ...
Introduction. In sport technique studies, motion features can be useful as they have a certain defined measure [1]. In this work, we examined the following three features: the structure of the movement (all the characteristics of the movement), the fluency of the movement, and the rhythm of the movement. The aim of the study was to determine the usefulness of the selected movement features in the evaluation of the flat bench press. The protocol of the study included a flat bench press with free weights and a “touch-and-go” technique. Material and methods. The study involved twenty healthy men; however, only two were selected for analysis. The first subject was a 25-year-old powerlifter (body mass = 95 kg; body height = 182 cm; 1-RM in flat bench press = 145 kg). The second one was a 25-year-old bodybuilder (body mass = 77 kg; body height = 175 cm; 1-RM in flat bench press = 100 kg). The subjects performed consecutive sets of a single repetition of flat bench pressing with an increasing load (70, 80, 90, and 100% 1-RM, with the anticipated maximum weight), until the completion of one repetition maximum. Multidimensional movement analysis was made with the measuring system Smart-E (BTS, Italy), which consisted of six infrared cameras (120 Hz) and a wireless module to measure muscle bioelectric activity (Pocket EMG). Results. It was demonstrated that the internal structure of the bench press performed by the bodybuilder and the powerlifter was different. As the time-history of barbell kinematics (the acceleration-time curve) showed, with increased loading of the barbell, the rhythm of the flat bench press changed, and the fluidity of the movement worsened.
... Teixeira et al. (2011) accomplished 3 sets of 20 repetitions at 50% 1RM on 6 resistance exercises machines, and vagal modulation, measured via LnHF, dropped by 43.5%. It is possible that greater activities of main (Escamilla et al. 2001), agonist (McCaw andFriday 1994), and stabilizing (Santana et al. 2007) muscle groups using higher load, free weights, and/ or multiple resistance exercises in protocols, might lead to greater reduction in vagal modulation compared to low-load resistance exercise with BFR (Okuno et al. 2014). However, it is not surprising that our results demonstrate a significant decrease in vagal modulation compared with other aforementioned studies even though our participants underwent only one free-weight resistance exercise at a lower load with BFR. ...
... One criticism regarding the splitting routine involves exercise choice, since it did not consider that shoulder and upper limb muscles are highly involved in multi-joint upper body exercise. [53][54][55][56] Additionally, previous studies have shown that gains in elbow flexor muscle size and strength were similar for subjects that performed elbow flexions or lat pull-downs. 57 Moreover, other studies showed that the addition of single-joint exercises did not increase the gains in muscle size and strength in untrained 58 or trained subjects. ...
The purpose of this study was to report and analyze the practices adopted by bodybuilders in light of scientific evidence and to propose evidence-based alternatives. Six (four male and two female) bodybuilders and their coaches were directly interviewed. According to the reports, the quantity of anabolic steroids used by the men was 500–750 mg/week during the bulking phase and 720–1160 mg during the cutting phase. The values for women were 400 and 740 mg, respectively. The participants also used ephedrine and hydrochlorothiazide during the cutting phase. Resistance training was designed to train each muscle once per week and all participants performed aerobic exercise in the fasted state in order to reduce body fat. During the bulking phase, bodybuilders ingested ~2.5 g of protein/kg of body weight. During the cutting phase, protein ingestion increased to ~3 g/kg and carbohydrate ingestion decreased by 10–20%. During all phases, fat ingestion corresponded to ~15% of the calories ingested. The supplements used were whey protein, chromium picolinate, omega 3 fatty acids, branched chain amino acids, poly-vitamins, glutamine and caffeine. The men also used creatine in the bulking phase. In general, the participants gained large amounts of fat-free mass during the bulking phase; however, much of that fat-free mass was lost during the cutting phase along with fat mass. Based on our analysis, we recommend an evidence-based approach by people involved in bodybuilding, with the adoption of a more balanced and less artificial diet. One important alert should be given for the combined use of anabolic steroids and stimulants, since both are independently associated with serious cardiovascular events. A special focus should be given to revisiting resistance training and avoiding fasted cardio in order to decrease the reliance on drugs and thus preserve bodybuilders' health and integrity.
... The bench press is also one of the 3 competition lifts within the sport of powerlifting (IPF, 2015). However, the popularity of the bench press is because of its ability to develop the strength, power, and hypertrophy of the prime movers: the pectoralis major, anterior deltoid, and triceps brachii (13,21,24,26). Several studies demonstrate the transfer of bench press strength to improvements in motor unit recruitment through various planes of the shoulder (13,14), and more importantly for athletic performance, strength in the bench press is an indicator of performance in strength and power sports (10,11,23). ...
This study examined the acute effects of the 'Slingshot' on bench-press performance, prime-mover surface electromyographic (sEMG) amplitude, and barbell velocity during maximal and submaximal bench-pressing in competitive male powerlifters. Fifteen male powerlifters (mean ± SD age: 27.05 ± 5.94 years; mass: 94.15kg; 1RM bench-press: 139.7 ± 16.79kg) participated in the study. Bench-press strength, average barbell velocity, and sEMG amplitude of the prime mover muscles (triceps brachii, pectoralis major and anterior deltoid) were measured during two conditions; 'Raw' (without use of any assistance) and 'Slingshot' [using the 'Slingshot' to perform both the weight achieved during 'Raw' 1RM testing (Raw max/SS), and absolute 1RM using the 'Slingshot' (SS)]. The results showed that the 'Slingshot' significantly increased bench press 1RM performance by a mean ± SD of 20.67kg ± 3.4kg. Barbell velocity and stick point analysis indicate that this improvement is likely driven by an increase in peak and pre-stick barbell velocity as triceps RMS was lower throughout all rep max phases with the 'Slingshot'. The 'Slingshot' also caused reductions in RMS, specifically of the triceps at all rep ranges but barbell velocity was better maintained in the last reps of all sets. These data indicate that the 'Slingshot' specifically de-loaded the triceps muscle throughout all rep ranges and provide assistance to maintaining barbell velocity under fatigue during later repetitions of multiple-repetition sets. The 'Slingshot' training aid could therefore be used in de-load phases of bench press training or as an over-reaching and velocity training aid.
... The scientific literature lacks in intervention studies comparing chest-press training using different equipment (free weights vs. machines). Previous studies that have compared acute neuromuscular differences between modalities have demonstrated reduced strength, but similar muscle activity in the chest muscles (Saeterbakken et al. 2011;McCaw and Friday 1994;Welsch et al. 2005). ...
Purpose:
The aim of the study was to assess the task-specificity (greater improvements in trained compared to non-trained tasks), transferability and time-course adaptations of resistance-training programs with varying instability requirements.
Method:
Thirty-six resistance-trained men were randomized to train chest press 2 days week(-1) for 10 week (6 repetitions × 4 series) using a Swiss ball, Smith machine or dumbbells. A six-repetition maximum-strength test with the aforementioned exercises and traditional barbell chest press were performed by all participants at the first, 7th, 14th and final training session in addition to electromyographic activities of the prime movers measured during isometric bench press.
Results:
The groups training with the unstable Swiss-ball and dumbbells, but not the stable Smith-machine, demonstrated task-specificity, which became apparent in the early phase and remained throughout the study. The improvements in the trained exercise tended to increase more with instability (dumbbells vs. Smith machine, p = 0.061). The group training with Smith machine had similar improvements in the non-trained exercises. Greater improvements were observed in the early phase of the strength-training program (first-7th session) for all groups in all three exercises, but most notably for the unstable exercises. No differences were observed between the groups or testing times for EMG activity.
Conclusion:
These findings suggest that among resistance-trained individuals, the concept of task-specificity could be most relevant in resistance training with greater stability requirements, particularly due to rapid strength improvements for unstable resistance exercises.
The push-up is a basic exercise commonly used in strength training. This exercise can be performed on different surfaces. The purpose of this study is to compare the muscle activation of the pectoralis major and triceps brachii muscles during push-up exercises performed on stable and unstable surfaces. Nineteen males participated in this study. Bosu ball and ring apparatus were used as unstable surfaces and the floor was used as a stable surface. Subjects performed 5 repetitions of PU on the different surfaces. A one-way repeated-measures analysis of variance was used to compare the muscle activities between the surfaces. Muscle activation of PM was significantly greater in the ring than on the floor and the Bosu ball (p0.05). In conclusion, using the ring apparatus as an unstable surface increase the PM muscle activation in PU exercise. Muscle activation of TB was not influenced by surface stability in PU.
Christian, JR, Gothart, SE, Graham, HK, Barganier, KD, and Whitehead, PN. Analysis of the activation of upper-extremity muscles during various chest press modalities. J Strength Cond Res XX(X): 000-000, 2022-The most effective way to increase muscular strength is through the implementation of resistance training programs. The purpose of this study was to determine the level of muscle activation of the anterior deltoid (AD), medial deltoid (MD), and pectoralis major (PM) during various bench press scenarios. Twenty subjects (10 male and 10 female subjects; age, 24.0 ± 3.0 years) with a minimum of 1 year of resistance training were recruited to participate. Six surface electromyographical sensors were placed bilaterally on the targeted muscles. Subjects performed a 1 repetition maximum (1RM) of dumbbell (DB) and barbell (BB) flat bench press across 2 sessions followed by 6 repetitions at an incline, flat, and decline position at a submaximal 70% 1RM BB and DB. Mean peak values for muscle activation were analyzed for each variation. A repeated-measures 1-way analysis of variance was used to compare muscle activation patterns across conditions. Significance was set at p ≤ 0.05. Activation of AD was significantly higher during incline BB compared with decline BB and decline DB (p ≤ 0.019). Activation of MD was significantly lower than that of AD across all modalities (p ≤ 0.040). Activation of PM was significantly lower during incline DB compared with decline DB (p = 0.011). Differences among AD and PM may have been the result of the stability stipulation variations between DB or BB and the large biacromial breadth requirement. Lack of differentiation of muscle fibers within the PM during sensor placement could have led to lesser muscle activation recordings during decline. As significance was evident for PM when comparing genders (p ≤ 0.021), and no significance was found among AD or MD, it can be inferred that the larger amounts of adipose tissue in the female subjects caused irregularities in the PM data.
Lacerda, LT, Costa, CG, Lima, FV, Martins-Costa, HC, Diniz, RCR, Andrade, AGP, Peixoto, GHC, Bemben, MG, and Chagas, MH. Longer concentric action increases muscle activation and neuromuscular fatigue responses in protocols equalized by repetition duration. J Strength Cond Res 33(6): 1629-1639, 2019-The aim of this study was to investigate the impact of protocols equalized by the repetition duration but composed of different concentric (CON) and eccentric (ECC) durations on muscle activation and neuromuscular fatigue. Seventeen males with previous experience in resistance training performed 3 training protocols (A-2 second CON: 4 second ECC; B-3 second CON: 3 second ECC; and C-4 second CON: 2 second ECC) with the Smith machine bench press exercise, all with 3 sets, 6 repetitions, 3 minutes' rest, and 60% of 1RM. The normalized root mean square of the electromyographic signal (EMG RMS) and mean frequency elec-tromyography (EMG MF) for pectoralis major and triceps brachii muscles were calculated for second and fifth repetitions in each set. The results showed an EMG MF decrease across the repetitions accompanied by a progressive increase of the EMG RMS across the repetitions for all protocols and muscles. The EMG RMS was higher in protocol C when compared with protocol A and B for pectoralis major. The EMG MF was lower in protocols B and C than in protocol A for pectoralis major throughout the sets and repetitions. A higher EMG RMS and a lower EMG MF were observed in protocols B and C compared with protocol A for triceps brachii, solely in the fifth repetition. In conclusion, training protocols conducted with the same repetition duration, but with different concentric and eccentric durations , produce distinct muscle activation and neuromuscular fatigue responses, in which performing longer concentric durations could be the more appropriate strategy to increase muscle activation and neuromuscular fatigue.
The purpose of this study is to investigate whether suspension exercises will provide appropriate loads and muscle activations for upper body strength training and, in conjunction with strength training, which types of strength can be used with suspension exercises at the corresponding loading percentages. Twelve healthy male volunteer athletes with at least 6 months of strength training history and no back pain and upper extremity disability were included in the study. The physical characteristics of the participants are; age: 24,5 ± 4,21, height: 181 ± 6,89, body mass; 83.08 ± 6.81.A total of 3 test session applied to athletes; TRX Push-ups and TRX Inverted row (feet on the ground and suspended) in the form of isometric and isotonic, Lying Barbell Row and Bench Press exercises applied. During these exercises, mean and normalized EMG values were obtained from Pectoralis Major and Triceps Brachii, Transversus Trapezius and Biceps Brachii muscles. The results obtained from this study show that the highest levels of muscle activation are achieved during suspension training with suspended leg (pectoralis major 124%, triceps brachii 47%, transverse trapezius 63%, biceps brachii 29%). Also in TRX push-up exercise, the load value of isometric session corresponds to 64% of bench press 1 RM, 62% of 1 RM in isotonic session, 71% of 1 RM in inverted row exercise in isometric session, 73% 1 RM in isotonic session. As a result; when it is desired to increase the level of participation of certain muscle groups during strength training, it is possible to obtain more effective strength development results, which is preferable because of the suspension exercises (applied with feet suspended) constitute the most muscle activation. It would be advisable to suspension equipments can alternatively be used with the aim of basic strength development without free weights and machines, development of muscular strength, anatomical adaptation and hypertrophy.
The use of smartphones and wearables as sensing devices has created innumerable context inference apps including a class of workout tracking apps. Workout data generated by mobile tracking apps can assist both users and physicians in achieving better health care, rehabilitation, and self-motivation. Previous approaches impose extra burdens on users by requiring users to select types of exercises or to start/stop sessions. In this paper we propose MiLift, a practical end-to-end workout tracking system that performs automatic segmentation to remove user burdens. MiLift uses commercial off-the-shelf smartwatches to accurately and efficiently track both cardio and weightlifting workouts without manual inputs from users. For weightlifting tracking, MiLift supports both machine-based and free weight exercises, and proposes a lightweight repetition detection algorithm to ensure efficiency. A research study of 22 users shows that MiLift can achieve above 90% average precision and recall for cardio workout classification, weightlifting session detection, and weightlifting type classification. MiLift can also count repetitions of weightlifting exercises with an average error of 1.12 reps (out of an average of 9.65). Our empirical app study on a Moto 360 watch suggests that MiLift can extend watch battery lives by up to 8.25x (19.13h) compared with previous approaches.
Pimentel I, A. Smith Machine vs. Barbell: Ten Repetition Maximum Loads and Muscle Activation Pattern during Upper Body Exercises. JEPonline 2016;19(5):86-92. The aim of this study was to investigate muscle activation performance and maximum repetition test for the bench press, military press and the close-grip bench press exercises with the barbell and the Smith Machine. Twelve recreationally trained men (mean ± SD: 21.83 ± 4.5 yrs; 1.72 ± 0.1 cm; 80.3 ± 9.2 kg; 25.1 ± 2.96 kg·m-2 ; 17.3 ± 6.85 %Fat) underwent a within-subject, randomized and counterbalanced repeated-measures to analyze the 10-RM strength and muscle activation in the bench press, military press, and the close-grip bench press. Electromyographic signals were collected for the pectoralis major, anterior deltoid, biceps brachii, and triceps brachii during 1 set of each exercise with the barbell and smith machine. No difference was observed in muscle activity for pectoralis major, anterior deltoid, biceps brachii, and triceps brachii when comparing the barbell and the Smith Machine (P>0.05). However, significant differences in 10-RM loads were observed between the barbell and the Smith Machine for the close-grip bench press and military press exercises. These finding should be important when considering the determination of training loads.
The advent of computers made it possible to design exercise equipment with artificial intelligence, enabling the computerized machine to select the best exercise method based on each individual user. The underlying principle is that of a computer-controlled feedback that is able to maintain any desired pattern of force and motion throughout the range of each exercise, regardless of the magnitude or rate of force applied by the person exercising. Such a system has many advantages over existing resistive exercise mechanisms.
Seventy-nine male subjects were used in this study to determine which proportions of maximum strength (1-RM) used in training were as effective for increasing strength as training with the 1-RM. Three groups trained twice weekly with 66, 80, or 90 percent of the 1-RM, plus one weekly effort with the 1-RM. A fourth group trained three times weekly with the 1-RM; a fifth group, with 66 percent of the 1-RM; a sixth group, with the 1-RM only once weekly; and the seventh group acted as a control. After six weeks of training, the group that trained with two-thirds of the 1-RM three times weekly and the control group had mean strength scores which were significantly less than the means of the other groups.