Pec Size Almost Perfectly Predicts Bench Press Strength

A simple, non-invasive method for estimating 1RM strength.

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This study "Feasibility of utilising pectoral muscle thickness as a predictor for one repetition maximum bench press in trained men" aimed to develop equations for predicting the one repetition maximum (1RM) bench press based on muscle thickness and simple anthropometric measurements in resistance-trained men.

PMID: 39552386

Key Points

Aim

The objective was to create predictive equations for 1RM bench press performance using pectoral muscle thickness (MTP) and body mass, thereby providing a non-performance-based method to estimate maximal strength.

Methods

• Participants: The study involved 83 resistance-trained men, with an average age of 26.2 years, height of 175.9 cm, and body mass of 82.9 kg.

• Measurements: Participants underwent assessments for anthropometric parameters and ultrasound measurements to determine MTP.

• 1RM Testing: Each participant performed a 1RM bench press test to establish their maximum strength.

• Statistical Analysis: The study utilised correlation analysis, regression equations, and Bland-Altman analysis to compare predicted values against actual 1RM results.

Results

• A very strong correlation was found between MTP and 1RM bench press performance (r = 0.83 to 0.88).

• Two prediction equations were developed:

  • Equation 1 (EQ1): Incorporating both MTP and body mass:

    1RM BP = −15.2460565 + (32.0751388 × MTP) + (0.6364405 × Body Weight) with R² = 0.79.

  • Equation 2 (EQ2): Using MTP only:

    1RM BP = 20.36167 + (39.36532 x MTP) with R² = 0.69.

• Bland-Altman analysis indicated no significant differences between predicted and measured values for both equations.

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Related

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Push-Ups vs Bench Press: Differences in Muscle Activation and Performance Between Men and Women.

Pre-Exercise Caffeine Enhances Bench Press Performance

Muscle Activation During Different Bench Press Inclinations

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Key Takeaways

• Both prediction equations can effectively estimate the 1RM bench press in resistance-trained men, suggesting that muscle thickness is a reliable indicator of strength.

• The study supports the use of non-performance-based parameters, such as muscle thickness, for evaluating maximal strength in trained individuals, which could be beneficial for coaches and athletes in strength training contexts.

This research highlights the potential for practical applications in fitness assessments and individualised training programs based on easily measurable parameters.

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Reference

Nigro F, de Lima-Junior D, Jacaz D, Rosaci G, Pegreffi F, Bartolomei S. Feasibility of utilizing pectoral muscle thickness as a predictor for one repetition maximum bench press in trained men. J Sports Sci. 2024 Dec;42(23):2254-2259. doi: 10.1080/02640414.2024.2430855. Epub 2024 Nov 18. PMID: 39552386.