Differences in 1RM and Load-Velocity Profile Between Flat and Arched-Back Bench Press in Competitive Powerlifters
Implications of flat and arched bench press techniques on one-repetition maximum and velocity outcomes in powerlifting.
The study investigated how two different bench press techniques affect performance metrics in experienced male powerlifters. The research focuses on comparing the one-repetition maximum (1RM) and velocity outcomes for both the flat and arched bench press variants.
PMID: 30526366
Key Points
Objective: To compare 1RM and velocity outcomes between flat and arched bench press techniques in competitive powerlifters.
Participants: Eleven male powerlifters with an average age of 23.7 years and at least three years of training experience.
Methodology: Each participant performed both bench press variants in separate sessions, with an incremental loading test to determine 1RM and velocity at various loads.
Findings:
No significant differences were found in 1RM between flat (115.9 kg) and arched (115.7 kg) bench press variants (p=0.942).
Velocity outcomes against absolute loads did not differ significantly between the two techniques.
The results suggest that both variants can be used interchangeably for upper-body strength testing and velocity-based training.
Related
Practical Takeaways
Interchangeability: Competitive powerlifters may choose either the flat or arched bench press without impacting their maximal strength performance.
Training Flexibility: Coaches can use either technique for velocity-based resistance training, providing flexibility in training programs.
Performance Consistency: The lack of significant differences in performance metrics indicates that technique choice may not critically affect training outcomes for experienced lifters.
Reference
García-Ramos A, Pérez-Castilla A, Villar Macias FJ, Latorre-Román PÁ, Párraga JA, García-Pinillos F. Differences in the one-repetition maximum and load-velocity profile between the flat and arched bench press in competitive powerlifters. Sports Biomech. 2021 Apr;20(3):261-273. doi: 10.1080/14763141.2018.1544662. Epub 2018 Dec 11. PMID: 30526366.
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