The Acute Effect of Different Specific Warm-up Phases on 1-Repetition Maximum Bench Press Results

Background: Warm up is important to maximize the performance of exercise participants in different resistance exercise activities. In addition, bench press performance may differ according to warm-up types, warm-up phases and intensity. Aim: The present study investigated the acute effect of different specific warm-up phases on 1-RM bench press performance. Methods: Fourteen male volunteers between the ages of 18-25 and exercise regularly for two days a week, participated in the study (age, 21.64 +/- 2.09 years; height, 174.21 +/- 5.48 cm; 69.43 +/- 7.19 kg; BMI 22.84 +/- 1.69). This group performed 4 different specific warm-up phases on non-consecutive days. Specific warm-up phases consisted of only eight minutes of light-intensity aerobic run (Nw), five minutes of light-intensity aerobic run + 3 sets of 30 seconds repetition and 30 seconds rest specific warm-up phases (30sw-30sr), five minutes of light intensity aerobic run + 3 sets of 40 seconds repetition and 20 seconds rest specific warm-up phases (40sw-20sr), five minutes of light-intensity aerobic run + 3 sets of 20 seconds repetition and 40 seconds rest specific warm-up (20sw-40sr) phases. Results: The 1-RM bench press' values observed after the 20sw-40sr (72.86 +/- 6.99) protocol were reported to be better than 30sw-30sr (62.14 +/- 6.71), 40sw-20sr (58.57 +/- 9.07) and Nw (57.86 +/- 11.72), respectively. In addition, it was determined that there was find statistically significant difference between the 1-RM bench press values [F(1,522)= 24,981 p= ,000, partial eta squared: ,658] reported after Nw, 30sw-30sr, 40sw-20sr and 20sw-40sr protocols (p< .05). Conclusion: As a result of this study, 20sw-40sr are recommended to coaches and exercise participants in order to get more performance before bench press movement.