IMR Press / JOMH / Volume 17 / Issue 4 / DOI: 10.31083/jomh.2021.069
Open Access Original Research
Specific warm-up enhances movement velocity during bench press and squat resistance training
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1 Department of Sports Sciences, University of Beira Interior, 6200 Covilhã, Portugal
2 Department of Science and Technology, Polytechnic Institute of Setubal, 2900 Setubal, Portugal
3 Department of Arts, Humanities and Sport, Polytechnic Institute of Beja (IPBeja), 7800-316 Beja, Portugal
4 Research Center in Sports Sciences, Health Sciences and Human Development, CIDESD, 6200-151 Covilhã, Portugal
J. Mens. Health 2021, 17(4), 226–233; https://doi.org/10.31083/jomh.2021.069
Submitted: 16 April 2021 | Accepted: 18 May 2021 | Published: 30 September 2021
Abstract

Background and objective: The purpose of this study was to investigate the effect of specific warm-up on squat and bench press resistance training.

Methods: Thirty-four resistance-trained males (23.53 ± 2.35 years) participated in the current study. Among these, 12 were evaluated in the squat and 22 in the bench press. After determining the maximal strength load (1RM), each participant performed a training set (3 × 6 repetitions) with 80% 1RM (training load) after completing a specific warm-up and without warming up, in random order. The warm-up comprised 2 × 6 repetitions with 40% and 80% of the training load, respectively. Mean propulsive velocity, velocity loss, peak velocity, mechanical power, work, heart rate and ratings of perceived exertion were assessed.

Results: The results showed that after the warm-up, the participants were able to perform the squat and bench press at a higher mean propulsive velocity in the first set (squat: 0.68 ± 0.05 vs. 0.64 ± 0.06 ms-1, p = 0.009, ES = 0.91; bench press: 0.52 ± 0.06 vs. 0.47 ± 0.08 ms-1, p = 0.02, ES = 0.56). The warm-up positively influenced the peak velocity (1.32 ± 0.12 vs. 1.20 ± 0.11 ms-1, p = 0.001, ES = 1.23) and the time to reach peak velocity (593.75 ± 117.01 vs. 653.58 ± 156.53 ms, p = 0.009, ES = 0.91) during the squat set.

Conclusion: The specific warm-up seems to enhance neuromuscular actions that enable a higher movement velocity during the first training repetitions and to allow greater peak velocities in less time.

Keywords
Power
Pre-exercise
Strength
Velocity
Work
Figures
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