Table 3.
Studies investigating upper-body PAPE
| Reference | Participants | Familiarisation | Warm-up | Time from warm-up to CA | CA sets × reps and rest between sets | Control | Performance measure | Time course post-CA | Results | g |
|---|---|---|---|---|---|---|---|---|---|---|
| Bench press variation CA | ||||||||||
| Bevan et al. [38] |
26 M pro rugby players BP1RM = 1.35 × BM Age 26 ± 5 y |
Yes | 5 min rowing ergometer, DS of associated musculature | U |
3 × 3 BP at 87%1RM 4 min |
No | BBT (40%1RM) | 15 s, 4, 8, 12, 16, 20, 24 min | ~ 5.4% increase in throw height at 8 min post-BP | 1.34 |
| ~ 4.2% increase in PPO at 8 min post-BP | 0.34 | |||||||||
| Brandenburg [34] |
8 M resistance-trained individuals BP1RM = 1.4 × BM Age 24.4 ± 4 y |
Yes | 5 min low-intensity cycling, 2 × 10 sets of BBT at 40–50%1RM | 4 min | 1 × 5 BBT at varied load 50–100%1RM | Yes | BBT (40%1RM) | 4 min | No significant improvements in mean PO at all loads | - |
| Liossis et al. [41] |
9 U amateur combat athletes BP1RM = 1.1 – BM Age 26.1 ± 3.4 y |
Yes | 5 min low-intensity jogging, 4 sets of incremental BP at 30–50%1RM | U | 1 × 5 BP at 65–85%1RM | No | BBT (30%1RM) | 4, 8 min | ~ 5% increase in PPO in 65%1RM BP after 4 min rest | 0.35 |
| ~ 3.8% increase in PPO in 85%1RM BP after 8 min rest | 0.33 | |||||||||
| West et al. [27] |
20 M pro rugby players BP1RM = 1.48 × BM Age 26.5 ± 4.1 y |
Yes | 5 min rowing ergometer, DS of upper body | 10 min |
3 × 3 BBT at 30%1RM OR 3 × 3 BP 87%1RM Individual rest times |
No | BBT (30%1RM) | 8 min | ~ 4.3% increase in PPO post-BP | 0.34 |
| ~ 3.6% increase in PPO post-BBT | 0.28 | |||||||||
| Esformes et al. [35] |
10 M competitive rugby players BP1RM = ~ 1.1 × BM Age 20.4 ± 0.8 y |
Yes | 5 min low-intensity cycling, DS of upper body | 15 min |
1 × 3 BP OR ECC BP OR CONC BP at 3RM OR 1 × 7 s ISO BP |
No | BBT (40%1RM) | 12 min | ~ 3.3% increase in PPO post-CONC BP | 0.15 |
| ~ 2.8% increase in PPO post-ISO BP | 0.14 | |||||||||
| ~ 0.8% increase in PPO post-ECC BP | 0.06 | |||||||||
| ~ 0.5% decrease in PPO post-BP | - | |||||||||
| Kilduff et al. [40] |
27 M pro rugby players BP1RM = 1.27 × BM Age 24 ± 3.4 y |
Yes | 5 min low-intensity cycling, DS of upper body | 10 min | 1 × 3RM BP | No | BBT (40%1RM) | ~ 15 s, 4, 8, 12, 16, 20 min | − 4.7% decrease in PPO after ~ 15 s rest | - |
| ~ 2.8% increase in PPO after 8 min rest | 0.19 | |||||||||
| ~ 5.3% increase in PPO after 12 min rest | 0.35 | |||||||||
| Krzysztofik et al. [31] |
12 M resistance-trained individuals BP1RM = 1.4 × BM Age 25.2 ± 2.1 y |
Yes | 5 min low-intensity cycling, DS of upper body, 10 push-ups | 5 min |
3 × 3 BP at 85%1RM 4 min |
Yes | BP to failure (60%1RM) | 4, 8, 12, 16 min | No significant differences in reps, PO or velocity | - |
| Tsolakis et al. [28] |
23 (13 M 10 F) Elite fencers M BP1RM = 1.01 × BM F BP1RM = 0.62 × BM Age 22.25 ± 4.25 y |
Yes | 5 min light jogging, 15 s whole body static stretch holds, incremental BP (50–75%1RM) | 3 min |
3 × 3 s ISO BP 15 s |
No | BBT (40%1RM) | 15 s, 4, 8, 12 min | No significant differences | - |
| Smilios et al. [54] |
11 M volleyball players BP1RM = 0.94 × BM Age 16.5 ± 0.5 y |
No | Stretching of upper body, 10 push-ups, 2 × 5 BP at 60–80% of exercise load | 3–7 min |
1 × 3 BBT at 30%1RM OR 1 × 3 BBT at 30%1RM + 1 × 5 BBT at 60%1RM |
Yes | BBT (30%) | 3, 5 min | ~ 8.7% increase in average PO in contrast compared with BBT only after 3 min rest | 0.51 |
| ~ 10.4% increase in mechanical PO in contrast compared with BBT after 5 min rest | 0.60 | |||||||||
| Ulrich and Parstorfer [25] |
16 M recreational athletes BP1RM = 1.18 × BM Age 23.1 ± 3.2 y |
No | 5 min cycling (< 100 W at 60–80 rpm), DS of upper body | 8 min |
1 × 3 BP at 80%1RM OR 1 × 3 ECC BP at 120%1RM |
No | BBT (30%) |
1, 4, 8, 12, 16 min |
~ 5.7% increase in PPO post-BP after 8 min rest No significant increases in PPO post-ECC |
0.37 |
| Asencio et al. [55] |
14 M amateur handball players BP1RM = 1.08 × BM Age 23.76 ± 3.72 y |
Yes | Light jogging, DS, core exercises, 10 push-ups, 10 handball passes and throws | U | 1 × 3 BP at 90%1RM | No | Handball throw velocity | 4 min | No significant improvements | - |
| Ferreira et al. [29] |
11 M resistance- trained individuals BP1RM = 1.03 × BM Age 25 ± 4 y |
Yes | 5 min run on treadmill, lower-body stretching, incremental BP at 50–70%1RM | 3 min | 1 × BP1RM protocol | No | CONC BP (50%1RM) | 1, 3, 5, 7 min | Significant increase (p < 0.05) in PPO post-BP after 7 min | – |
| Markovic et al. [33] |
23 M physically active individuals BP1RM = 1.01 × BM Age 22.0 ± 3.1 y |
Yes | 5 min low-intensity jogging, calisthenics, 15 sit-ups, back extensions and push-ups. Light stretching | 15 min |
1 × 6 BP at 60%1RM 2 × BP 3RM 3 min |
Yes | Seated MB throw velocity (0.55 or 4 kg) | 3 min | ~ 8.3% increase in throwing velocity of 4-kg ball post-BP trial | – |
| No significant difference in throwing velocity of 0.55 kg MB post-BP trial | – | |||||||||
| Bodden et al. [39] |
14 M resistance- trained individuals BP1RM = 1.3 × BM Age 21 ± 1.5 y |
Yes | 25 jumping jacks, 10 forward/backward circles, shoulder taps and push-ups | 1 min |
CONC BP OR CONC BBT 1 × 3 at 30%, 1 × 3 at 50% 1 × 3 at 70% and 1 × 2 at 90% of BP1RM 1–3 min |
Yes | PLYO Push-up | 1 min | No improvements in net impulse and take-off velocity in CONC BP and CONC BBT, compared to CONT | - |
| Martinez-Garcia et al. [46] | 14 F experienced handball players | No | 5 min jogging, 5 min ballistic movements and overhead throw gestures | U | 1 × 5 unilateral standing chest press with VR OR | No | Overhead handball throw velocity | < 1, 1, 2, 10 min | No significant improvements post-VR | - |
| Age 21.2 ± 2.7 y | 1 × 5 unilateral standing ISO chest press | No significant improvements post-ISO | - | |||||||
| Sport-specific CA | ||||||||||
| Modified implement throw CA | ||||||||||
| Judge et al. [42] |
41 (23 M 18 F) college throwers RTH 4.7 ± 0.93 Age 18–24 y |
Yes | 15 min general WU; skipping, dynamic mobility | U | OHB at (standard) OR + 1 kg (heavy) OR − 1 kg (light) | Yes | OHB distance at competition load | 3 min | ~ 1.7% increase in mean distance after heavier trial compared with standard trial | 0.14 |
| Bellar et al. [37] |
17 (9 M 8 F) elite college throwers PC1RM = 1.11 × BM Age 22.9 ± 3.15 y |
No | 15 min general WU; skipping, dynamic mobility | U |
1 × 5 weight throws at (standard) OR + 1.37 kg (heavy) OR + 2.27 kg (heavier) 3 min |
Yes | Weight throw distance at competition load | 3 min | ~ 3.2% increase in mean distance after 1.37 kg heavier trial compared with standard trial | 0.19 |
| ~ 3.2% increase in mean distance after 2.27 kg heavier trial compared with standard trial | 0.19 | |||||||||
| Judge et al. [26] |
10 U (15.9 ± 1.2 y) throwing athletes PC1RM = 0.87 × BM Age 15.9 ± 1.15 y |
No | 15 min general WU; drills, skipping, dynamic mobility | U |
Weight throw at (standard) OR + 1.37 kg OR + 2.27 kg 3 min |
Yes | Weight throw distance at competition load | 3 min | ~ 8.5% increase in mean distance after 1.37 kg heavier trial compared with CONT | 0.33 |
| ~ 6.3% increase in mean distance after 2.27 kg heavier trial, compared with CONT | 0.26 | |||||||||
| Feros [50] | 13 M amateur cricket bowlers | No | 20-m shuttle runs at 50%, walking lunges, skipping, progressive effort sprints, whole body DYNWU, cricket bowls at varied intensities | 3 min |
1 × 6 cricket bowls at (standard) OR + 10% heavier OR − 10% lighter |
Yes | Cricket bowling speed and accuracy | 3 min | No significant improvements in ball speed or accuracy post heavier or lighter, compared with control | - |
| Swing-specific CA in ball striking sports | ||||||||||
| Gilmore et al. [43] |
28 F softball players BP1RM = 0.63 × BM Age 20 ± 2.6 y |
No | 2 min jogging on a treadmill at 6 mph, DS. 1 × 5 dry-swings, 1 × 5 WU swings | 10–15 min |
3 × 5 s swing-specific ISO 30 s |
No | Softball swing velocity |
1, 2, 4, 6, 8, 10, 12 min |
~ 4.9% increase in bat swing velocity 6 min post-ISO | 0.44 |
| Higuchi et al. [51] | 24 M collegiate baseball players | No | Jogging, stretching, calisthenics, practice swings until participants ‘felt ready’ | 1–2 min |
4 × 5 s swing-specific ISO 5 s. OR 1 × 5 SWU 5 s. OR 1 × 5 WBS (~ + 0.68 g) 5 s |
Yes | Baseball swing velocity | 1 min | ~ 1.3% increase in bat swing velocity following ISO | 0.16 |
| ~ 1.1% decrease in bat swing velocity post-SWU | - | |||||||||
| ~ 2.9% decrease in bat swing velocity post-WBS | - | |||||||||
| Montoya et al. [36] |
19 M recreational baseball players Age 24.5 ± 3.9 y |
Yes | 3 min upper-body ergometer at 50 rpm, practice swings | U |
1 × 5 standard load bat swings at (0.89 kg standard) OR, + 0.272 kg (light) OR 1.56 kg (heavy) 5 s |
Yes | Baseball swing velocity | 30 s | ~ 3.3% increase in bat swing velocity after light trial compared with standard | 0.57 |
| ~ 4.6% decrease in bat swing velocity after heavy trial compared with standard | - | |||||||||
| Williams et al. [52] |
15 U NCAA D1 baseball players Age 19.93 ± 1.27 y |
No | 25 jumping jacks. 10 BW squats, 10 walking knee-hugs, 10 straight leg marches, 10 push-ups | U |
1 × 5 SB OR + 10.6 oz fungo OR + 25.6 oz weighted gloves OR + 25.6 oz donut |
Yes | Baseball swing maximal resultant velocity and resultant velocity at ball contact | 1 min, then 1 swing every 20 s (1 × 5) | No significant differences between all warm-up implements | - |
| Bliss et al. [49] |
13 M skilled golfers Age 20 ± 1 y |
No | DS; 2 min skipping, 1 × 10 leg swings, 2 × 10 ER shoulder external rotations, 1 × 10 kneeling kickbacks, 1 × 10 lunges with rotations, 1 × 12 OH squat, golf-specific shots | U |
SS swings with; light dominant side × 10, light non-dominant side × 10, medium dominant side × 10, heavy dominant side × 10 60 s |
Yes | Clubhead and ball speed, carry distance and total distance | 1 min. Then 1 drive per minute for 9 min | ~ 1.4% and 0.9% increase in clubhead and ball speed, respectively post-SS compared with CONT |
0.27 0.17 |
| ~ 2.6% and 1.4% increase in carry and total distance post-SS compared with CONT |
0.40 0.22 |
|||||||||
| Cable pulley CA | ||||||||||
| Hancock et al. [44] |
30 (15 M 15 F) college-level swimmers Age 20.1 ± 1 y |
No | 900-m SWIMWU | Immediately after |
4 × 7 s resisted CP swim sprints at individual loads 1 min |
Yes | 100-m freestyle swim time | 6 min | ~ 0.9% decrease (0.54 s) in 100-m swim time following resisted sprints trial, compared with CONT | 0.10 |
| Asencio et al. [55] |
14 M amateur handball players BP1RM = 1.08 × BM Age 23.76 ± 3.72 y |
Yes | Light jogging, DS, core exercises, 10 push-ups, 10 handball passes and throws | U | 1 × 6 CP ECC | No | Handball throw velocity | 4 min | No significant improvements | - |
| Cuenca-Fernandez et al. [48] |
20 M national-level swimmers Age 18.0 ± 1.39 |
Yes | SWIMWU 400 m varied swim technique and paces | U | SWIMWU + DRYWU; dynamic stretching and 1 × 3 CP overs at 85% of 1RM OR SWIMWU CONT | Yes | Semi-tethered resisted front crawl 15-m swim | 6 min | ~ 9.4% increase in rate of force development following + DRYWU compared with SWIMWU | 0.21 |
| 5.1% increase in stroke rate following + DRYWU compared with SWIMWU | 0.36 | |||||||||
| ~ 13.7% and ~ 15% decrease in velocity and power following + DRYWU compared with SWIMWU | - | |||||||||
| ~ 2.6% and ~ 30.4% decrease in force and acceleration following + DRYWU compared with SWIMWU | - | |||||||||
| Elastic resistance CA | ||||||||||
| Barbosa et al. [45] |
12 M national-level and international-level swimmers Age 23.5 ± 3.6 y |
Yes | SWIMWU 700 m varied techniques OR CONT SWIMWU 1400 m varied techniques | 5 min |
2 × 5 ER pull OR SWIMWU CONT 2 min |
Yes |
25-m front crawl Peak and mean thrust Speed |
8 min | ~ 13.4% increase in peak thrust (~ 9.2 N) post-ER compared with CONT | 0.71 |
| 18.9% increase in mean thrust (~ 4 N) post-ER compared with CONT | 0.49 | |||||||||
| ~ 2.8 increase in speed post-ER compared with CONT (0.02 m·s−1) | 0.20 | |||||||||
| Bodyweight CA | ||||||||||
| Abbes et al. [30] |
17 M (13 ± 2y) regional youth swimmers Age 13 ± 2.0 y |
No | SWIMWU 1200 m | 20 min |
SWIMWU + 1 × MAX Press ups in 30 s OR SWIMWU CONT |
Yes | 50-m freestyle swim time | 10 min | No significant improvements | - |
| Krzysztofik and Wilk [32] |
24 M resistance-trained individuals Exp age 24.7 ± 3.1 y Cont age 24.4 ± 2 y Exp BP1RM = 1.24 × BM Cont BP1RM = 1.25 × BM |
Yes | 5 min cycling with upper-body component at 100 W 70–80RPM, 2 × 10 trunk rotations and side bends, 10 internal and external shoulder rotations, 10 push-ups | U |
3 × 5 PLYO push-ups 1 min |
Yes |
3 × 3 BP (70%1RM) |
4, 8, 12 min | ~ 7.3% increase in PPO and ~ 5.1% increase in peak bar velocity 4 min post PLYO |
0.28 0.40 |
| ~ 3.8% and ~ 5.3% decrease in PPO and peak velocity 12 min post-PLYO | - | |||||||||
| Tsolakis et al. [28] |
23 (13 M 10 F) elite fencers M BP1RM = 1.01 × BM F BP1RM = 0.62 × BM Age 22.25 ± 4.25 y |
Yes | 5 min light jogging, 15 s whole body static stretch holds, incremental BP 50–75%1RM) | 3 min |
3 × 5 PLYO push-ups 1 min |
No | BBT (40%1RM) | 15 s, 4, 8, 12 min | No significant differences | - |
| Ulrich and Parstorfer [25] |
16 M recreational athletes BP1RM = 1.18 × BM Age 23.1 ± 3.2 y |
Yes | 5 min cycling (< 100 W at 60–80 rpm), 5 min upper-body DS | 8 min | 1 × 10 PLYO push-ups | No | BBT (30%) |
1, 4, 8, 12, 16 min |
~ 4.9% increases in PPO post-PLYO after 8 min | 0.30 |
| Sarramian et al. [53] |
18 (10 M 8 F) national level swimmers Age 16.0 ± 1.6 y PU3RM = 67.7 ± 10.4 kg |
Yes | 15 min SWIMWU | Individual rest times | 15 min SWIMWU + 15 min SWIMWU CONT OR 15 min SWIMWU + 1 × PU3RM | Yes | 50-m freestyle swim time | Individual rest periods | ~ 0.9% increase (0.36 s) in swim time following PU3RM compared with SWIMWU CONT | - |
| Bliss et al. [49] |
13 M skilled golfers Age 20 ± 1 y |
No | 2 min skipping, 1 × 10 leg swings, 2 × 10 ER shoulder external rotations, 1 × 10 kneeling kickbacks, 1 × 10 lunges with rotations, 1 × 12 OH squat, golf-specific shots | U | BW 2 × 10 PLYO press-up + 3 × 10 CMJ | Yes | Clubhead and ball speed, carry distance and total distance | 1 min. Then 1 drive per minute for the next 9 min | ~ 1.4% and 0.8% increase in clubhead and ball speed, respectively, post-BW trial compared with CONT |
0.27 0.17 |
| ~ 2.1% and 0.9% increase in carry and total distance post-BW compared with CONT |
0.35 0.15 |
|||||||||
| Combination of exercise CA | ||||||||||
| Gelen et al. [47] |
26 U elite youth tennis athletes Age 15.1 ± 4.2 y |
Yes | TWU; 5 min jogging, 5 min rally, 5 min practice serves | 2–4 min |
1 × 20 “Ballistic Six” Latex tubing external rotation Latex tubing 90/90 external rotation Overhead soccer ball throw, 90/90 external rotation side throw Deceleration baseball throw, baseball throw 60 s OR 2 × 15 upper-body DYNWU; internal/external rotation with racket supination/pronation with racket, trunk rotation with racket 30 s |
Yes | Tennis serve velocity | 2–4 min | ~ 3.4% increase in serve velocity post-ballistic six compared with TWU | 0.70 |
| ~ 2.1% increase in serve velocity post-ballistic six compared with upper-body DYNWU | 0.41 | |||||||||
| ~ 1.3% increase in serve velocity post-upper-body DYNWU compared with TWU | -0.27 | |||||||||
1RM one repetition maximum, BBT barbell bench throw, BM body mass, BP bench press, BW bodyweight, C combined, CA conditioning activity, CMJ counter-movement jumps, CONC concentric, CONT control, CP cable pulley, DRYWU dry-land warm-up, DS dynamic stretching, DYNWU dynamic warm-up, ECC eccentric, ER elastic resistance, F female, g Hedges G*, ISO isometric, M male, Max maximum, MB medicine ball, m.s−1 m per second, mins minutes, N Newtons, NCCA National Collegiate Athletic Association, OH overhead, OHB overhead backward throw, PAPE post-activation performance enhancement, PC power clean, PLYO plyometric, PO power output, PPO peak power output, pro professional, PU3RM pull-up 3 repetition maximum, RTH resistance training history, SB standard bat, SS SuperSpeed, SWIMWU swim warm-up, SWU standard warm-up, TWU traditional warm-up, U unknown, VR variable resistance, WBS weighted bat swings, WU warm-up, y years