Journal of Sports Science and Medicine
Journal of Sports Science and Medicine
ISSN: 1303 - 2968   
Ios-APP Journal of Sports Science and Medicine
Androit-APP Journal of Sports Science and Medicine
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©Journal of Sports Science and Medicine (2013) 12, 38 - 43

Research article
Using Bench Press Load to Predict Upper Body Exercise Loads in Physically Active Individuals
Del P. Wong , Kwan-Lung Ngo, Michael A. Tse, Andrew W. Smith
Author Information
Human Performance Laboratory, Department of Health and Physical Education, The Hong Kong Institute of Education, Hong Kong

Del P. Wong
✉ 3/F, THEi Building, 20A Tsing Yi Road, Tsing Yi Island, New Territories, Hong Kong.
Email: delwong@alumni.cuhk.net
Publish Date
Received: 10-09-2012
Accepted: 02-11-2012
Published (online): 01-03-2013
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ABSTRACT

This study investigated whether loads for assistance exercises of the upper body can be predicted from the loads of the bench press exercise. Twenty-nine physically active collegiate students (age: 22.6 ± 2.5; weight training experience: 2.9 ± 2.1 years; estimated 1RM bench press: 54.31 ± 14.60 kg; 1RM: body weight ratio: 0.80 ± 0.22; BMI: 22.7 ± 2.1 kg·m-2) were recruited. The 6RM loads for bench press, barbell bicep curl, overhead dumbbell triceps extension, hammer curl and dumbbell shoulder press were measured. Test-retest reliability for the 5 exercises as determined by Pearson product moment correlation coefficient was very high to nearly perfect (0.82-0.98, p < 0.01). The bench press load was significantly correlated with the loads of the 4 assistance exercises (r ranged from 0.80 to 0.93, p < 0.01). Linear regression revealed that the bench press load was a significant (R2 range from 0.64 to 0.86, p < 0.01) predictor for the loads of the 4 assistance exercises. The following 6RM prediction equations were determined: (a) Hammer curl = Bench press load (0.28) + 6.30 kg, (b) Barbell biceps curl = Bench press load (0.33) + 6.20 kg, (c) Overhead triceps extension = Bench press load (0.33) - 0.60 kg, and (d) Dumbbell shoulder press = Bench press load (0.42) + 5.84 kg. The difference between the actual load and the predicted load using the four equations ranged between 6.52% and 8.54%, such difference was not significant. Fitness professionals can use the 6RM bench press load as a time effective and accurate method to predict training loads for upper body assistance exercises.

Key words: Strength training, resistance training, training load, weight, repetition maximum


           Key Points
  • The bench press load was significantly correlated with the loads of the 4 assistance exercises.
  • No significant differences were found between the actual load and the predicted load in the four equations.
  • 6RM bench press load can be a time effective and accurate method to predict training loads for upper body assistance exercises.
 
 
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