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

Krzysztofik, Michał; Wilk, Michał; Filip, Aleksandra; Żmijewski, Piotr; Zając, Adam; Tufano, James J.

doi:10.3390/ijerph17072554

Cited by 30 publications

(42 citation statements)

References 26 publications

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“…What is more, the scope of research on the influence of the PAPE effect, undertaken recently, indicates that it may have a much wider application in training practice. Studies examining the effect of a CA on subsequent exercise volume (Alves et al, 2019 ; Krzysztofik et al, 2020a ), the combined effects of supplements, and the implementation of blood flow restriction in order to increase the response (Wang et al, 2016 ; Guerra et al, 2018 ; Wilk et al, 2020 ) or the opposite approach of the potentiation complex (e.g., explosive task before resistance exercises with high intensity) (Wilcox et al, 2006 ; Krzysztofik and Wilk, 2020 ) should be continued.…”

Section: Discussionmentioning

confidence: 99%

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

et al. 2021

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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.

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Section: Discussionmentioning

confidence: 99%

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

et al. 2021

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“…Estimation of 1RM was only used during the familiarization session to determine the actual 1RM and referred to free-weight flat bench press. For evaluation of actual 1RM, the loading started at 70% estimated 1RM and was increased by 2.5 to 10 kg for each subsequent attempt, and the process was repeated until failure [ 27 , 30 , 31 , 32 , 33 ]. In total, each participant performed between four and six attempts in the main session.…”

Section: Methodsmentioning

confidence: 99%

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

Wojdała

Gołaś

Krzysztofik

et al. 2020

IJERPH

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The aim of this study was to compare the muscle activity between the sling shot assisted (SS) and control (CONT) flat barbell bench press for selected external loads of 70%, 85%, 100% one-repetition maximum (1RM). Ten resistance-trained men participated in the study (age = 22.2 ± 1.9 years, body mass = 88.7 ± 11.2 kg, body height = 179.5 ± 4.1, 1RM in the bench press = 127.25 ± 25.86 kg, and strength training experience = 6 ± 2.5 years). Evaluation of peak muscle activity of the dominant body side was carried out using surface electromyography (sEMG) recorded for the triceps brachii, pectoralis major, and anterior deltoid during each attempt. The three-way repeated measure ANOVA revealed statistically significant main interaction for condition x muscle group (p < 0.01; η2 = 0.569); load x muscle group (p < 0.01; η2 = 0.709); and condition x load (p < 0.01; η2 = 0.418). A main effect was also observed for condition (p < 0.01; η2 = 0.968); load (p < 0.01; η2 = 0.976); and muscle group (p < 0.01; η2 = 0.977). The post hoc analysis for the main effect of the condition indicated statistically significant decrease in %MVIC for the SS compared to CONT condition (74.9 vs. 88.9%MVIC; p < 0.01; ES = 0.39). The results of this study showed that using the SS significantly affects the muscle activity pattern of the flat bench press and results in its acute decrease in comparison to an equal load under CONT conditions. The SS device may be an effective tool both in rehabilitation and strength training protocols by increasing stability with a reduction of muscular activity of the prime movers.

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“…There are a large number of studies that evaluate the effectiveness of various conditioning activities on the upper-body PAPE effect [ 5 , 13 , 14 , 15 , 16 , 17 , 18 , 19 , 20 ] in groups of able-bodied athletes, but there is no replication of their protocols on disabled athletes. It seems that there is no reason to believe that this phenomenon may differ between able-bodied and disabled athletes; however, in case of the bench press performed with maximum effort, the position on the bench may have an impact on training outcomes [ 21 ].…”

Section: Introductionmentioning

confidence: 99%

The Acute Post-Activation Performance Enhancement of the Bench Press Throw in Disabled Sitting Volleyball Athletes

Krzysztofik

Matykiewicz

Celebańska

et al. 2021

IJERPH

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The purpose of the present study was to examine the acute effects of the bench press exercise with predetermined velocity loss percentage on subsequent bench press throw (BPT) performance with raised legs or feet on the floor among disabled, sitting volleyball players. Twelve elite sitting volleyball athletes (age = 33 ± 9 years; body mass = 84.7 ± 14.7 kg; relative bench press maximum strength = 1.0 ± 0.3 kg/body mass) took part in this study. The experiment was performed following a randomized crossover design, where each participant performed a single set of bench press with a 60% one-repetition maximum (1RM) to a 10% decrease of mean bar velocity as a conditioning activity (CA). The BPT with a 60%1RM was performed to assess changes in peak power (PP), peak velocity (PV) before and after the CA. The differences between analyzed variables before and after the CA were verified using two-way repeated-measures ANOVA (condition × time; 2 × 2). The ANOVA showed a significant main effect of time for peak bar velocity (p = 0.03; η2 = 0.312) and peak power output (p = 0.037; η2 = 0.294). The post hoc comparison showed a significant increase in post-CA peak bar velocity and peak power for raised legs condition in comparison with pre-CA value (p = 0.02, p = 0.041, respectively). The present study showed that the subsequent BPT performed with raised legs could be enhanced by the bench press with a 60% 1RM to a 10% mean bar velocity decrease as a CA among disabled sitting volleyball players. Therefore, athletes and coaches can consider performing a bench press throw with raised legs without compromising performance.

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

Cited by 30 publications

References 26 publications

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

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

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

The Acute Post-Activation Performance Enhancement of the Bench Press Throw in Disabled Sitting Volleyball Athletes

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