Optimizing mechanical performance in the bench press: The combined influence of inter-set rest periods and proximity to failure

ABSTRACT

This study examined the influence of inter-set rest periods of 1 (R1), 3 (R3) and 5 (R5) minutes on the number of repetitions completed before exceeding the minimum velocity thresholds of 0.45 m⋅s⁻¹ (MVT_0.45) and 0.35 m⋅s⁻¹ (MVT_0.35) during the bench press exercise. Twenty-three physically active individuals, 15 men and eight women, randomly completed six testing sessions consisting of four sets of the bench press exercise performed with maximal intent against 75% of the one-repetition maximum. Testing sessions differed in the length of inter-set rest periods (R1, R3, and R5) and MVT applied (MVT_0.45 and MVT_0.35). The number of repetitions was lower using shorter inter-set rest periods (R1 < R3 < R5), but R3 was more similar to R1 and R5 using MVT_0.45 and MVT_0.35, respectively. The fastest velocity of the set was reduced with the increment in the number of sets for the three protocols using MVT_0.35 (greater reduction for shorter rest periods), but it was only reduced for R1 when using MVT_0.45. The results suggest that, to maintain bench press mechanical performance, 5-min inter-set rest periods are necessary when sets are terminated close to failure (MVT_0.35), while 3 min may suffice when sets are terminated farther from failure (MVT_0.45).

KEYWORDS:

• Fatigue
• linear position transducer
• resistance training
• velocity-based training

Acknowledgments

We would like to thank all subjects for their commitment to the study.

Disclosure statement

No potential conflict of interest was reported by the author(s).

Additional information

Funding

The author(s) reported there is no funding associated with the work featured in this article.