The Effects of Ballistic and Nonballistic Bench Press on Mechanical Variables

Abstract

Moir, GL, Munford, SN, Moroski, LL, Davis, SE. The effects of ballistic and nonballistic bench press on mechanical variables. J Strength Cond Res 32(12): 3333-3339, 2018-The purpose of this study was to investigate the effects of ballistic and nonballistic bench press performed with loads equivalent to 30 and 90% 1 repetition maximum (1RM) on mechanical variables. Eleven resistance-trained men (age: 23.0 ± 1.4 years; mass: 98.4 ± 14.4 kg) attended 4 testing sessions where they performed one of the following sessions: (a) 3 sets of 5 nonballistic repetitions performed with a load equivalent to 30% 1RM (30N-B), (b) 3 sets of 5 ballistic repetitions performed with a load equivalent to 30% 1RM (30B), (c) 3 sets of 4 nonballistic repetitions with a load equivalent to 90% 1RM (90N-B), or (d) 3 sets of 4 ballistic repetitions with a load equivalent to 90% 1RM (90B). Force plates and a 3-dimensional motion analysis system were used to determine the velocity, force, power output (PO), and work during each repetition. The heavier loads resulted in significantly greater forces applied to the barbell (mean differences: 472-783 N, p < 0.001), but lower barbell velocities (mean differences: 0.85-1.20 m·s, p < 0.001) and PO (mean differences: 118-492 W, p ≤ 0.022). The ballistic conditions enhanced the mechanical variables only at the lower load, with 30B producing significantly greater force (mean difference: 263 N, p < 0.001), velocity (mean difference: 0.33 m·s, p < 0.001), and PO (mean difference: 335 W, p < 0.001) compared with 30N-B. Furthermore, the increase in PO across the 3 sets in 30B was significantly different from all other conditions (p = 0.013). The total mechanical work performed was significantly greater for the conditions with the heavier loads compared with those with the lighter loads (mean differences: 362-5,600 J, p < 0.001) and that performed during the ballistic conditions was significantly greater than that performed during the nonballistic conditions with the same load (mean differences: 945-1,030 J, p < 0.001). Ballistic bench press may be an effective exercise for developing PO, and multiple sets may elicit postactivation potentiation that enhances force production. However, these benefits may be negated at heavier loads.

Mechanical Characteristics of Heavy vs. Light Load Ballistic Resistance Training in Older Adults

“…Particularly when working with older adults, it should be considered that power-oriented RT (i.e., performed at maximal velocity) may yield greater improvements in muscle function and functional ability than traditional RT (6,8), irrespective of the magnitude of the loads being used (from 20 to 85% of 1repetition maximum [1RM]) (14,32). Power-oriented RT increases the neuromuscular system demands (33) and mechanical output registered during training (27). In young people, poweroriented RT sessions using different loading schemes (i.e., heavy, moderate, and light) have been shown to evoke different acute neuromuscular and hormonal responses (25).…”

Sex differences in the determination of prescribed load in ballistic bench press

“…Specifically, heavier loads result in reduced velocity, ultimately negating the benefits of these exercises by preventing the effective projection of the load into the air. In this vein, prior studies (Sanchez-Medina et al, 2009;Moir et al, 2018;Loturco et al, 2020) have shown that when male athletes lift loads surpassing approximately 75%-80% Frontiers in Physiology frontiersin.org of their 1RM, they are unable to harness the benefits of the ballistic bench press. This is because, at these specified loads, the concentric phase of the exercise primarily becomes propulsive, preventing athletes from effectively launching the loaded barbell into the air.…”

The Effect of High Volume Power Training on Repeated High-Intensity Performance and the Assessment of Repeat Power Ability: A Systematic Review

“…Non-balllistic lifts are traditional strength training lifts, like the back squat and the bench press, performed with low to moderate loads and lifted at maximal velocity The effect of HVPT on RHIE and RPA 5 This is a post-peer-review, pre-copyedit version of an article published in Sports Medicine. The final authenticated version is available online at: http://dx.doi.org/10.1007/s40279-020-01273-0 (14). In ballistic lifts the system mass (the lifter and the load) or the object (for example a barbell) are projected into flight, as in a squat jump and bench throws respectively (14).…”

“…The final authenticated version is available online at: http://dx.doi.org/10.1007/s40279-020-01273-0 (14). In ballistic lifts the system mass (the lifter and the load) or the object (for example a barbell) are projected into flight, as in a squat jump and bench throws respectively (14). The weightlifting exercises, the clean, the snatch, the jerk, and their derivatives are also used in traditional power training (12,15).…”