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Postactivation Potentiation: Effect of Various Recovery Intervals on Bench Press Power Performance

de Assis Ferreira, Sandra Lívia1; GonÇalves Panissa, Valéria Leme2; Miarka, Bianca2; Franchini, Emerson2

Journal of Strength & Conditioning Research:
doi: 10.1519/JSC.0b013e318225f371

Ferreira, SLA, Panissa, VLG, Miarka, B, and Franchini, E. Postactivation potentiation: effect of various recovery intervals on bench press power performance. J Strength Cond Res 26(3): 739–744, 2012—Postactivation potentiation (PAP) is a strategy used to improve performance in power activities. The aim of this study was to determine if power during bench press exercise was increased when preceded by 1 repetition maximum (1RM) in the same exercise and to determine which time interval could optimize PAP response. For this, 11 healthy male subjects (age, 25 ± 4 years; height, 178 ± 6 cm; body mass, 74 ± 8 kg; bench press 1RM, 76 ± 19 kg) underwent 6 sessions. Two control sessions were conducted to determine both bench press 1RM and power (6 repetitions at 50% 1RM). The 4 experimental sessions were composed of a 1RM exercise followed by power sets with different recovery intervals (1, 3, 5, and 7 minutes), performed on different days, and determined randomly. Power values were measured via Peak Power equipment (Cefise, Nova Odessa, São Paulo, Brazil). The conditions were compared using an analysis of variance with repeated measures, followed by a Tukey test. The significance level was set at p < 0.05. There was a significant increase in PAP in concentric contractions after 7 minutes of recovery compared with the control and 1-minute recovery conditions (p < 0.05). Our results indicated that 7 minutes of recovery has generated an increase in PAP in bench press and that such a strategy could be applied as an interesting alternative to enhance the performance in tasks aimed at increasing upper-body power performance.

Author Information

1Faculty of Physical Education, Center for Biological and Health Science, University Presbiterian Mackenzie, São Paulo, Brazil; and 2Sport Department, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil

Address correspondence to Dr. Emerson Franchini,

© 2012 National Strength and Conditioning Association