Browse the evidence

The push-up is widely used by fitness professionals to develop upper-body strength, power, and local muscular endurance.

Fitness professionals should consider push-ups as a key exercise for upper-body development.

Biomechanical variations of the push-up can impact muscle recruitment patterns and joint stresses.

Trainers should customize push-up variations to meet individual client needs.

Both resistance training groups (multijoint to single-joint and single-joint to multijoint) showed significant increases in muscle strength (16.4% and 12.7%, respectively) after 12 weeks.

Both training orders are effective for improving muscle strength in older women.

Hip extension exercises might transfer better to sport actions where the region of force accentuation is most specific.

Practitioners should consider the specificity of hip extension exercises when designing training programs.

Velocity-based resistance training with matched training volume leads to similar effects in maximal and explosive strength.

Both training methods can be effectively used interchangeably for strength training.

At 60% of 1RM squat, both fast and slow eccentric conditions produced greater peak concentric velocity (PCV) than normative duration.

Using faster eccentric phases may enhance peak performance in squats.

Pre-exhaustion training allows for a greater training volume.

Practitioners can implement pre-exhaustion training to enhance training volume.

Relative quadriceps muscle EMG activity was significantly greater in elastic band resistance exercise (EB-RET) and machine knee extensions (MN-RET) compared to body-weight squats (BW-RET) in both age groups (P < 0.001).

Incorporating EB-RET and MN-RET may enhance muscle activation in resistance training programs for both age groups.

Both low and moderate resistance training loads are equally effective for improving muscular strength in older women.

Practitioners can use either low or moderate loads in resistance training programs for older women to achieve similar strength gains.

The estimated load at 0 velocity (LD0) was predictive of 1 repetition maximum (1RM), explaining 70.2% of its variance.

LD0 can be used as a reliable predictor for assessing 1RM in training settings.

Combining the slope of the individual load-velocity profile (LVP) with LD0 increased the prediction power of 1RM to 84.4%.

Incorporating the slope of the LVP can enhance the accuracy of 1RM predictions in training.

All subjects had a greater 1RM with the hook grip than with the closed grip (P < .001, effect size [ES] = 0.43).

Using the hook grip can enhance maximum lifting performance in trained individuals.

Peak velocity, peak power, peak force, and catch height were significantly greater when using the hook grip at all or most of the submaximal intensities.

Athletes may achieve better performance metrics at submaximal loads using the hook grip.

Both the narrow repetition zone (NPR) and wide repetition zone (WPR) in a pyramid system increased total strength in older women, with NPR showing a +11.3% increase and WPR showing a +13.8% increase.

Implementing a pyramid training system can significantly improve strength in older women.

There was a similar increase in muscle performance (peak torque, mean power output, and peak power output) between whey protein and leucine-matched collagen peptides groups after the resistance training program.

Both whey protein and collagen peptides can enhance muscle performance similarly in untrained individuals.

High responders increased their leg press one-repetition maximum (1RM) by 16.3% after training.

High responders can expect significant strength gains from hypertrophic strength training.

Maximal EMG activity increased by 21.3% from pre- to post-training for the total group.

Increased EMG activity indicates enhanced muscle activation, which can be beneficial for training outcomes.

Front squat, single-leg hop for distance (LSLH), and right single-leg hop (RSLH) increased significantly from pre- to posttest (p = 0.001).

Incorporating WBV training can lead to significant improvements in specific strength measures for trained female athletes.

Pull-up performance increased significantly from pre- to posttest (p = 0.008).

Implementing WBV training can enhance upper body strength in trained female athletes.

Two 3-week phases of periodized, progressive-overload WBV + ST training elicited gains in strength and power during a 15-week off-season program.

A structured WBV and strength training program can effectively improve athletic performance in trained female athletes.

Mean electromyography activity for the posterior deltoid was significantly greater in neutral grip compared with pronated grip (p = 0.046; 95% CI = 0.1-7.4% maximal voluntary isometric contraction).

Using a neutral grip during reverse fly exercises may enhance posterior deltoid activation.

Mean electromyography activity of the infraspinatus was significantly greater in neutral grip compared with pronated grip (p = 0.002; 95% CI = 3.7-13.6% maximal voluntary isometric contraction).

Adopting a neutral grip during reverse fly exercises may improve infraspinatus activation.

Reduced resistance training volume from three to one set per exercise for 8 weeks seems sufficient to retain neuromuscular adaptations in older women.

Practitioners can consider reducing training volume to one set while maintaining effectiveness for older women.

Both training groups (MC and UT) experienced significant increases in strength in the bench press (BP) and squat (SQ).

Both menstrual cycle-based and traditional training can effectively increase strength in trained women.