Question

Jerry is participating in a resistance training program. While he is warming up for his barbell chest press (standard bench press) exercise he starts to think about how he is able to raise the weight, 135lbs, from his chest to full arm extension and back to his chest (1 repetition). Further, he wonders what is different when he is lifting a heavier weight like 185lbs. In your own words, please answer Jerry’s curiosities from a physiologic perspective. Be as detailed as possible.

Answer 1

An exercise routine which involves decreasing number of repetitions for a specific exercise while increasing the weight. For example, benching for 10 reps with 135 lbs for one set, then benching 8 reps with 145 lbs, and so on.

The gradual increase of resistance, sets, reps, frequency, number of exercises, and intensity for a given exercise targeting any part of the body in order to increase muscle mass. Decreasing rest time also contributes to progressive overload. The highest amount of weight you can lift for one repetition.

The starting point of the bench press has the arms locked out at the top with triceps, anterior deltoids, and pecs engaged. As the bar lowers to the middle of the chest, the lats and rear deltoids decelerate the bar and control the eccentric movement of the pecs. To begin the concentric push, the triceps help the pecs in contraction with the anterior deltoids being heavily recruited for the top third of the range of motion with the elbow lockout.