The Effects of the Movement Tempo on the One-Repetition Maximum Bench Press Results

Abstract

Different tempos of movement can be used during resistance training, but programming them is often a trial-and-error practice, as changing the speed at which the exercise is performed does not always correspond with the tempo at which the 1-repetition-maximum occurred. Therefore, the aim of this study was to determine the effect of different movement tempos during the bench press (BP) exercise on the one-repetition maximum (1RM) load. Ninety men (age = 25.8 ± 5.3 years, body mass = 80.2 ± 14.9 kg), with a minimum one year of resistance training experience took part in the study. Using a randomized crossover design, each participant completed the BP 1RM test with five different movement tempos: V/0/V/0, 2/0/V/0, 5/0/V/0, 8/0/V/0 and 10/0/V/0. Repeated measures ANOVA compared the differences between the 1RM at each tempo. The 1RM load was significantly greater during V/0/V/0 and 2/0/V/0 compared to 5/0/V/0, 8/0/V/0, and 10/0/V/0 (p < 0.01). Furthermore, the 1RM load was significantly greater during 5/0/V/0 compared to 8/0/V/0 and 10/0/V/0 (p < 0.01), but there were no differences between either V/0/V/0 and 2/0/V/0 (p = 0.92) or between 8/0/V/0 and 10/0/V/0 (p = 0.08). Therefore, different movement tempos used during training should be accompanied by their own tempo-specific 1RM testing, as slower eccentric phases significantly decrease maximal concentric performance. Furthermore, 1RM test procedures should include information about the movement tempo used during the test protocol. In addition, the standardization of the tempo should be taken into account in investigations that use the 1 RM test to assess the effects of any treatment on maximal muscle strength.

Impact of the “Sling Shot” Supportive Device on Upper-Body Neuromuscular Activity during the Bench Press Exercise

“…The participants arrived in the laboratory at the same time of the day as the upcoming experimental sessions and cycled on an ergometer for 5 min, followed by a general upper body warm-up. Next, the participants performed a specific warm-up consisting of 15, 10, and 5 bench press repetitions using 20%, 40%, and 60% of their estimated 1RM [ 7 , 28 , 29 ]. Estimation of 1RM was only used during the familiarization session to determine the actual 1RM and referred to free-weight flat bench press.…”

“…Three spotters were present during all attempts to ensure safety and technical proficiency [ 7 ]. The participants executed single repetitions in each subsequent set using a 2/0/V/0 tempo of movement, which denotes a 2 s negative work during lowering of the barbell, no pause during the transition phase, and a volitional movement tempo during the positive work associated with upward displacement of the barbell [ 12 , 28 , 34 ]. All repetitions were performed without bouncing the bar off of the chest and without raising the hips off of the bench [ 27 , 29 ].…”

Can Post-Activation Performance Enhancement (PAPE) Improve Resistance Training Volume during the Bench Press Exercise?

“…During the 1RM test, 5 min rest intervals were given between each attempt and the 1RM was attained within 5 attempts. According to Wilk et al [22], all trials during the 1RM test were performed with a constant duration in the eccentric phase (2 s). Hand placement on the barbell was set at 150% of the individual bi-acromial distance.…”

Does Post-Activation Performance Enhancement Occur during the Bench Press Exercise under Blood Flow Restriction?

“…For the evaluation of 1RM, the loading started at 80% estimated 1RM, and was increased by 2.5 to 10 kg for each subsequent attempt, and the process was repeated until failure. During the 1RM test, the participants executed single repetitions with a constant movement tempo (2 s duration of the eccentric phase, maximal speed in the concentric phase) [29,30] and a 5 min rest interval between successful attempts. Hand placement on the bar was set at 150% bi-acromial distance.…”