Research Desk: No. 7 [Palm Cooling Improves Bench Press Training]

Full article: Kwon 2010

PMID: 20139781

Palm cooling significantly improved bench volume (reps x sets x weight) over palm heating and thermoneutral conditions, +15% and +26%, respectively.

Palm cooling significantly outperformed both conditions in average repetitions across all sets and in average total repetitions. Most notably, palm cooling produced an almost 30% increase in second-set performance compared to the control. 

A 2024 review highlights other studies finding similar results through intra-set distal cooling (palms and soles). The review also mentions the limitations and contradictions in the current research. 

Researchers in the current article suggest that these improvements may be due to the cooling's ability to delay central fatigue or a peripheral counterirritation effect caused by output in hand thermal receptors, which may contribute to the altered central nervous signaling suggested in the 2024 review. 

Ultimately, both papers conclude that more research needs to be done to further refine applications, benefits, and the mechanism of action.

Vitality Application 

Though distal, namely palm, cooling still requires further exploration, the potential is there. Positive effects seem to be seen when applied between resistance training sets at higher intensities (+80% 1RM). These benefits are most notably seen when comparing training volume, which has been shown to directly benefit muscle size and strength performance. 

A lot more research needs to be done on palm cooling before its true application and potential can be realized, especially when looking at training outcomes. But, there is data out there building its case. 

Recommendation: Cool the hands for 2.5 minutes of a 3-minute rest between high-intensity (+80% 1RM) sets of upper-body exercise. 

Explore the Vitality Encyclopedia to learn more about these topics.