Effects of an eight week training regimen with a novel bench press pad compared to a traditional bench on upper body strength and performance in collegiate American football players
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Abstract
This study examined the efficacy of resistance training utilizing a novel bench press pad (BPAD) to improve performance in the one-repetition maximum (1-RM) bench press, the National Football League (NFL) 225-lb reps to-fatigue bench press test (NFL-225 Test), and a seated medicine ball throw (SMBT) following an 8-week, two-block periodized bench press training program. Thirty male collegiate football players with a history of moderate resistance training were randomized to one of two groups, each utilizing either a novel bench press pad or traditional flat bench (CONT). The participants exercised thrice weekly for eight weeks (totalling 24 sessions) while also participating in a simultaneous 8-week off-season training program. The bench press exercises were incorporated into the regular 1-hour sessions occurring three times per week and divided into two identical block periods, which differed only in the equipment used. The training session comprised three chest press exercises, upper and lower chest presses, as well as fly exercises, which enabled the application of different variations of external loads to the pectoral muscles. Both groups exhibited significant improvements in 1-RM BP, NFL-225 Test, and SMBT after 8 weeks (all p < .001), with the BPAD group demonstrating a significantly greater increase compared to the CONT group in all performance outcome measures (all p < .001). These results suggest that the use of a BPAD intervention may provide an additive effect to bench press training, which can elicit greater upper body strength, power and performance enhancements.
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