They reveal the surprising benefits of instability to gain muscle in the bench press

A pioneering study carried out in Spain by researchers from the Polytechnic University of Madrid (UPM) has yielded new findings on how the introduction of instability in the popular bench press exercise can significantly alter the way muscles work, improving motor control and muscle activation depending on the level of the athlete.

Published in the magazine Sportsthe study reveals that a slight instability can be beneficial to balance strength levelsstrengthen weak links and even help in rehabilitation.

The research team, belonging to the Faculty of Physical Activity and Sports Sciences (INEF) of the UPManalyzed specific actions under different stability conditions, using from traditional bars to unstable surfaces, with loads that ranged between 40% and 80% of the athlete’s maximum weight. Key parameters such as speed of execution, force applied and the ability to maintain postural control were evaluated.

The results showed notable differences between trained athletes and beginners, highlighting the impact of instability both in performance and security during execution.

Furthermore, the study highlights the importance of the type of instability introduced to achieve benefits without risks. According to Moisés Marquina, member of the Sports and Training Research Group involved in the study, “unstable loading situations, such as the use of asymmetrical weightsare a safer and more effective alternative, since they improve the stabilizing work without drastically reducing performance. On the contrary, implements such as the fitball and the Bosu -often used to generate instability- do not seem to be the best option if the objective is to improve power or speed of execution, especially with high loads, since they can compromise the safety and effectiveness of the exercise.

Key findings for personalized training

The researchers also observed that in trained athletes, instability can optimize the activation of the core and stabilizing muscles, while in beginners it could limit performance by requiring greater concentration and coordination. However, they warned that localized instability in the lower extremities significantly compromises performancea crucial aspect to consider when designing training programs.

These findings provide valuable information for designing personalized and safe training routinesadapted to both elite athletes and those new to the gym. By understanding how different forms of instability affect muscle performance and activation, coaches and athletes can optimize their workouts and minimize the risk of injury.

References

Moisés Marquina, Jorge Lorenzo-Calvo, Carlos García-Sánchez, Alfonso de la Rubia, Jesús Rivilla-García, Amelia Ferro-Sánchez. How Does Instability Affect Bench Press Performance? Acute Effect Analysis with Different Loads in Trained and Untrained Populations. Sports 2023, 11(3), 67; https://doi.org/10.3390/sports11030067

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