Effects of Augmented Eccentric Load Bench Press Training on One Repetition Maximum Performance and Electromyographic Activity in Trained Powerlifters

Montalvo, S, Gruber, LD, Gonzalez, MP, Dietze-Hermosa, MS, and Dorgo, S. Effects of augmented eccentric load bench press training on one repetition maximum performance and electromyographic activity in trained powerlifters. J Strength Cond Res 35(6): 1512-1519, 2021-Augmented eccentric load (AEL) training has been shown to elicit greater lower-body muscular strength increases and faster performance improvements compared with traditional strength training. However, it is unknown whether AEL training could provide similar improvements in upper-body muscular strength. Therefore, this study investigated the effects of a 4-week AEL training program on bench press one repetition maximum (1RM) strength, bar kinetics and kinematics, and surface electromyography (EMG) activity. Eight competitive powerlifters completed 5 training sessions consisting of 7 sets of a single repetition with up to 5 minutes rest between sets. Each session was completed at a predetermined AEL percentage consisting of 90% 1RM for concentric and supramaximal loads ranging from 105 to 125% 1RM during the eccentric phase with the use of eccentric hooks. After 4 weeks of AEL training, 1RM performance significantly increased from pretest to posttest (116.62 +/- 27.48-124.28 +/- 26.96 kg, p = 0.001). In addition, EMG amplitude of the pectoralis major decreased during the 125% AEL session to 59.86 +/- 15.36% of pretest 1RM EMG values (p = 0.049, effect sizes [ESs] = 0.69). Furthermore, peak power of 1RM increased by 36.67% from pretest to posttest (p = 0.036, ES = 0.58). These study findings suggest that incorporating AEL bench press training into a 4-week training cycle may be a novel strategy to improve 1RM performance in competitive powerlifters in a short period.