Post-activation Performance Enhancement in the Bench Press Throw: A Systematic Review and Meta-Analysis

Abstract

Background: Mechanical power output is recognized as a critical characteristic of an athlete with regard to superior performance during a competition. It seems fully justified that ballistic exercises, in which the external load is projected into a flight phase, as in the bench press throw (BPT), are the most commonly prescribed exercises for the development of power output. In addition, the muscular phenomenon known as post-activation performance enhancement (PAPE), which is an acute improvement in strength and power performance as a result of recent voluntary contractile history, has become the focus of many strength and conditioning training programs. Although the PAPE phenomenon is widely used in the upper-body training regimens, there are still several issues regarding training variables that facilitate the greatest increase in power output and need to be resolved.Objective: The purposes of this meta-analysis were to determine the effect of performing a conditioning activity (CA) on subsequent BPT performances and the influence of different types of CA, intra-complex rest intervals, and intensities during the CA on the upper-body PAPE effect in resistance-trained men.Methods: A search of electronic databases (MEDLINE, PubMed, and SPORTDiscus) was conducted to identify all studies that investigated the PAPE in the BPT up to August 2020. Eleven articles, which met the inclusion criteria, were consequently included for quality assessment and data extraction. All studies included 174 resistance-trained men [age: 25.2 ± 2.1 years; weight: 88.4 ± 7.5 kg; height: 1.82 ± 0.03 m; bench press (BP) relative strength: 1.31 ± 0.14 kg ± kg−1] as participants. Meta-analyses of standardized mean effect size (ES) between pre-CA mean and post-CA mean from individual studies were conducted using the random-effects model.Results: The effect of PAPE in the BPT was small (ES = 0.33; p < 0.01). The BP exercise as a CA at an intensity of 60–84% one-repetition maximum (1RM) (ES = 0.43) induced slightly greater PAPE effect than a ballistic–plyometric (ES = 0.29) and a BP exercise at ≥85% 1RM and at >100% 1RM as well as a concentric-only BP (ES = 0.23 and 0.22; ES = 0.11, respectively). A single set (ES = 0.37) of the CA resulted in a slightly greater effect than a multiple set (ES = 0.29). Moderate rest intervals induced a slightly greater PAPE effect for intensity below 85% 1RM (5–7 min, ES = 0.48) than shorter (0.15–4 min, ES = 0.4) and longer (≥8 min, ES = 0.36) intra-complex rest intervals. Considering an intensity above 85% 1RM during the CA, a moderate rest interval resulted in a similar PAPE effect (5–7 min, ES = 0.3) compared with longer (8 min, ES = 0.29) intra-complex rest interval, whereas shorter rest intervals resulted in a negative effect on BPT performance (0.15–4 min, ES = −0.13).Conclusion: The presented meta-analysis shows that performing a CA induces a small PAPE effect for the BPT performance in resistance-trained men. Individuals seeking to improve their BPT performance should consider preceding them with a single set of the BP exercise at moderate intensity (60–84% 1RM), performed 5–7 min before the explosive activity.

The Effects of Plyometric Conditioning Exercises on Volleyball Performance with Self-Selected Rest Intervals

“…Since a slight augment of performance may be the worthwhile difference between winning and losing in sport, the pre-conditioning strategies for acute athletic performance enhancement are recently of great interest for coaches and sports scientists [1][2][3][4][5][6]. In addition to the ischemic preconditioning, acute caffeine ingestion, a post-activation performance enhancement (PAPE) is well-documented as an effective method of improving voluntary dynamic activities such as throwing, running or jumping in various athletes' populations, i.e., track and field and team sports [7][8][9][10][11][12]. In practical terms, this method involves the complex execution of two similar exercises, with the first one being a high-intensity conditioning activity (CA), inducing PAPE, followed by an explosive movement.…”

Utilisation of Post-Activation Performance Enhancement in Elderly Adults

“…Nowadays, complex training is considered an effective method of integrating the development of muscle strength and power [ 16 ]. The adaptive processes following this method of training have been attributed to the long-term translation of acute enhancement in muscle contractility properties induced by CA.…”

“…The effects of complex training have been supported by extensive research assessing its acute and chronic impact on maximum strength, muscle power, sprint, and sports performance adaptations, also in comparison with other training methods [ 16 , 17 , 18 , 19 , 20 ]. Nevertheless, some studies did not show superior effects of that method to plyometric or traditional resistance training [ 20 , 21 ].…”

“…The greatest improvement in performance is most often noted between 5–7 min after the CA for both lower- and upper-body exercises [ 16 , 46 ]. Consequently, the training density (number of repetitions per training unit) is low.…”

Specific warm-up enhances movement velocity during bench press and squat resistance training

“…However, several studies verified that including a general component followed by a specific warm-up brings no extra benefits on maximal load, the number of repetitions, and fatigue index [11][12][13]. Furthermore, recent research found acute short-term performance enhancements (e.g., movement velocity in bench press throw, time under tension in the bench press) after a brief high intensity/loading conditioning exercise [14,15]. This is usually known as post-activation performance enhancement (PAPE) and it emphasizes the importance of specific warmup [16].…”