Effects of Low- and High-Volume Stretching on Bench Press Performance in Collegiate Football Players

    loading  Checking for direct PDF access through Ovid


Molacek, ZD, Conley, DS, Evetovich, TK, and Hinnerichs, KR. Bench press performance in collegiate football players. J Strength Cond Res 24(3): 711-716, 2010-The purpose of this study was to determine the effects of acute low- and high-volume static and proprioceptive neuromuscular facilitation (PNF) stretching on 1-repetition maximum (1RM) bench press. Fifteen healthy male National Collegiate Athletic Association Division II football players (age: 19.9 ± 1.1 years; weight: 98.89 ± 13.39 kg; height: 184.2 ± 5.7 cm; body composition: 14.6 ± 7.4%; and 1RM bench press: 129.7 ± 3.3 kg) volunteered to participate in the study. Subjects completed 5 different stretching protocols integrated with a 1RM dynamic warm-up routine followed by 1RM testing in randomly assigned order. The protocols included (a) nonstretching (NS), (b) low-volume PNF stretching (LVPNFS), (c) high-volume PNF stretching (HVPNFS), (d) low-volume static stretching (LVSS), and (d) high-volume static stretching (HVSS). Two and 5 sets of stretching were completed for the low- and high-volume protocols, respectively. The stretching protocols targeted triceps and chest/shoulder muscle groups using 2 separate exercises. There were no significant differences in 1RM bench press performance (p > 0.05) among any of the stretching protocols NS (129.7 ± 3.3 kg), LVPNFS (128.9 ± 3.8 kg), HVPNFS (128.3 ± 3.7 kg), LVSS (129.7 ± 3.7 kg), and HVSS (128.2 ± 3.7 kg). We conclude that low- and high-volume PNF and static stretching have no significant acute effect on 1RM bench press in resistance-trained collegiate football players. This suggests that resistance-trained athletes can include either (a) a dynamic warm-up with no stretching or (b) a dynamic warm-up in concert with low- or high-volume static or PNF flexibility exercises before maximal upper body isotonic resistance-training lifts, if adequate rest is allowed before performance.

    loading  Loading Related Articles