TY - JOUR

T1 - Comparison of Supervised versus Self-Administered Stretching on Bench Press Maximal Strength and Force Development

AU - Wohlann, Tim

AU - Warneke, Konstantin

AU - Behm, David G.

AU - Schiemann, Stephan

N1 - Publisher Copyright: © 2024 by the authors.

PY - 2024/4

Y1 - 2024/4

N2 - Purpose: While there is reported superior effectiveness with supervised training, it usually requires specialized exercise facilities and instructors. It is reported in the literature that high-volume stretching improves pectoralis muscles strength under supervised conditions while practical relevance is discussed. Therefore, the study objective was to compare the effects of volume equated, supervised- and self-administered home-based stretching on strength performance. Methods: Sixty-three recreational participants were equally assigned to either a supervised static stretching, home-based stretching, or control group. The effects of 15 min pectoralis stretching, 4 days per week for 8 weeks, were assessed on dynamic and isometric bench press strength and force development. Results: While there was a large magnitude maximal strength increase (p < 0.001–0.023, ƞ2 = 0.118–0.351), force development remained unaffected. Dynamic maximal strength in both groups demonstrated large magnitude increases compared to the control group (p < 0.001–0.001, d = 1.227–0.905). No differences between the intervention group for maximal strength (p = 0.518–0.821, d = 0.101–0.322) could be detected. Conclusions: The results could potentially be attributed to stretch-induced tension (mechanical overload) with subsequent anabolic adaptations, and alternative explanatory approaches are discussed. Nevertheless, home-based stretching seems a practical alternative to supervised training with potential meaningful applications in different settings.

AB - Purpose: While there is reported superior effectiveness with supervised training, it usually requires specialized exercise facilities and instructors. It is reported in the literature that high-volume stretching improves pectoralis muscles strength under supervised conditions while practical relevance is discussed. Therefore, the study objective was to compare the effects of volume equated, supervised- and self-administered home-based stretching on strength performance. Methods: Sixty-three recreational participants were equally assigned to either a supervised static stretching, home-based stretching, or control group. The effects of 15 min pectoralis stretching, 4 days per week for 8 weeks, were assessed on dynamic and isometric bench press strength and force development. Results: While there was a large magnitude maximal strength increase (p < 0.001–0.023, ƞ2 = 0.118–0.351), force development remained unaffected. Dynamic maximal strength in both groups demonstrated large magnitude increases compared to the control group (p < 0.001–0.001, d = 1.227–0.905). No differences between the intervention group for maximal strength (p = 0.518–0.821, d = 0.101–0.322) could be detected. Conclusions: The results could potentially be attributed to stretch-induced tension (mechanical overload) with subsequent anabolic adaptations, and alternative explanatory approaches are discussed. Nevertheless, home-based stretching seems a practical alternative to supervised training with potential meaningful applications in different settings.

KW - explosive strength

KW - home-based

KW - maximal strength

KW - stretching

KW - supervised

KW - Physical education and sports

UR - http://www.scopus.com/inward/record.url?scp=85191412611&partnerID=8YFLogxK

UR - https://www.mendeley.com/catalogue/50098854-7883-3b55-a407-bf2da13f2bef/

U2 - 10.3390/sports12040109

DO - 10.3390/sports12040109

M3 - Journal articles

C2 - 38668577

AN - SCOPUS:85191412611

VL - 12

JO - Sports

JF - Sports

SN - 2075-4663

IS - 4

M1 - 109

ER -