The effects of superset configuration on kinetic, kinematic, and perceived exertion in the barbell bench press

Journal article


Weakley, Jonathon J.S., Till, Kevin, Read, Dale B., Phibbs, Padraic J., Roe, Gregory A. B., Darrall-Jones, Joshua David and Jones, Ben L.. (2020) The effects of superset configuration on kinetic, kinematic, and perceived exertion in the barbell bench press. The Journal of Strength and Conditioning Research. 34(1), pp. 65 - 72. https://doi.org/10.1519/jsc.0000000000002179
AuthorsWeakley, Jonathon J.S., Till, Kevin, Read, Dale B., Phibbs, Padraic J., Roe, Gregory A. B., Darrall-Jones, Joshua David and Jones, Ben L.
Abstract

Training that is efficient and effective is of great importance to an athlete. One method of improving efficiency is by incorporating supersets into resistance training routines. However, the structuring of supersets is still unexplored. Therefore, the purpose of this study was to assess the effects of agonist-antagonist (A-A), alternate peripheral (A-P), and similar biomechanical (SB) superset configurations on rate of perceived exertion (RPE), kinetic and kinematic changes during the bench press. Ten subjects performed resistance training protocols in a randomized-crossover design, with magnitude-based inferences assessing changes/differences within and between protocols. Changes in rate of perceived exertion were very likely and almost certainly greater in the A-P and SB protocols when compared with the A-A, whereas all superset protocols had very likely to almost certain reductions in mean velocity and power from baseline. Reductions in mean velocity and power were almost certainly greater in the SB protocol, with differences between the A-A and A-P protocols being unclear. Decreases in peak force were likely and almost certain in the A-A and SB protocols respectively, with changes in A-P being unclear. Differences between these protocols showed likely greater decreases in SB peak forces when compared to A-A, with all other superset comparisons being unclear. This study demonstrates the importance of exercise selection when incorporating supersets into a training routine. It is suggested that the practitioner uses A-A supersets when aiming to improve training efficiency and minimize reductions in kinetic and kinematic output of the agonist musculature while completing the barbell bench press.

Keywordsvelocity; power; force; RPE
Year2020
JournalThe Journal of Strength and Conditioning Research
Journal citation34 (1), pp. 65 - 72
PublisherLippincott Williams and Wilkins
ISSN1064-8011
Digital Object Identifier (DOI)https://doi.org/10.1519/jsc.0000000000002179
Scopus EID2-s2.0-85074904357
Page range65 - 72
Research GroupSports Performance, Recovery, Injury and New Technologies (SPRINT) Research Centre
Publisher's version
File Access Level
Controlled
Place of publicationUnited States of America
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