The Impact of PAPE Protocols on Barbell Velocity During the Bench Press in Trained Individuals: A Systematic Review

Abstract

Background: Post-activation performance enhancement (PAPE) protocols are increasingly being used to acutely boost strength and power in resistance training. The objective of this systematic review was to determine how PAPE interventions influence barbell velocity in the bench press among trained individuals and address the following research question: which conditioning activities (CAs), rest intervals, and loading strategies most effectively enhance bench press velocity parameters under PAPE conditions? Methods: This systematic review, conducted according to PRISMA guidelines, searched PubMed, Scopus, SpringerNature, EBSCO, and Web of Science up to 31 January 2025 for studies involving healthy adults (18–50 years) that employed bench press or related conditioning activities intended to induce PAPE, and assessed barbell velocity (peak or mean). From pool of 111 records, 7 studies (total n = 125 males, 23–29 years old, ≥2-year training experience) met the inclusion criteria. The methodological quality of included studies was moderate (5/10 on the PEDro scale). Results: Submaximal loads (70–80% 1RM) applied for one to three short sets, with rest periods of around four to five minutes, frequently improved peak velocity (by up to 7%) and peak power (by up to 15.9%). Conversely, heavier loads (>85% 1RM) and insufficient rest tended to offset these benefits due to fatigue. Blood flow restriction or ischemic preconditioning strategies produced positive velocity outcomes mainly at lower loads (20–50% 1RM). Conclusions: These findings suggest that PAPE interventions can enhance bench press barbell velocity in trained individuals. Effectiveness, however, depends on training status, volume, load intensity, and recovery intervals. Future randomized controlled trials with larger samples, standardized reporting, and the inclusion of female athletes are recommended to refine and generalize PAPE applications for upper-body strength and power development.