Partial Rep Bench Press - what's the problem again?
- 05-13-2006, 05:37 PM
Originally Posted by guyfromkop2
Stand in front of a wall with your hands slightly wider than shoulder width, or whatever width you use for your bench press. Now press your chest up against the wall. Try to flex your pecs. You'll find that only your outer pecs and delts are recruited. Now slowly step back. With each step you'll find your chest being more maximally recruited.
Your pecs are not fully contracted until your arms are fully extended and hands out in front of you.
A guy 4 inches above parallel with 500 on the bar is going to be able to squat 315 - 350 no problem for reps. I'm not talking about half - repping with 2 plates or 3 plates. I'm talking heavy weights - 500 and up.
Again, bodybuilding. Not powerlifting or trying to win a competition in max lifts.
- 05-13-2006, 05:48 PM
Originally Posted by peterson24
Of course you build muscle with both bodybuilding and powerlifting. I don't remember implying that you can't, that'd be stupid.
Anyone can be nice and ripped. That's not what bodybuilding was the last I checked. Bodybuilding is being able to show huge muscular development even in a depleted state with focus on proportion and balance.
Originally Posted by peterson24
I'm guessing what you mean by bodybuilding "stuff" is too many isolation movements. I agree. My routine has as it's backbone movements the bench press, squat and deadlift. The rest are added depending on what I feel needs to come up or down.
But if you think a guy doing 50 pound dumbbell curls is less susceptible to injury then a guy trying to pull 800 pounds from the floor, then we have a disagreement.
Then again, I'm not talking about general athletics. Just bodybuilding.
Originally Posted by peterson24
Originally Posted by peterson24
05-13-2006, 06:58 PM
Originally Posted by BrooklynBB
you've spent too much time on bodybuilding.com
and what's the point of this thread? is it going to help make someone stronger? build muscle better? anything related to strength? or are you just trying to get a point across that bench specialists across the world would laugh at if they saw this thread?
05-14-2006, 11:34 PM
I like to do heavy partials on the squat a couple times a month for my last set. I set the rails lower and lower each time and after a few weeks Im doing full reps with the heavier weights. I was able to get my squat over 400 this way. Which isnt much, but I was pretty happy
I dont think a workout should consist of all partials unless its part of a powerlifting routine where your working chest a few days a week, and one of those days is partials/board presses. Working the muscle through its full range of motion is important - you might build a stack of mass with only partial reps but it would suck for strength and flexibility.
05-15-2006, 07:03 PM
05-15-2006, 07:49 PM
That's how I had my first knee injury. I admit it works, just make sure your joints are in order. As with steroids, push yourself too hard and you can get hurt.Originally Posted by thesinner
05-15-2006, 08:13 PM
05-15-2006, 08:41 PM
05-15-2006, 08:43 PM
Hey man, in disgusting public ****ters, the sky crane is a necessity. I'm simply not a nester.Originally Posted by CDB
05-15-2006, 10:00 PM
Oh I totally agree there - stoping halfway through a rep with heavy weight is stressful on the joint that's bearing the load...Ill only do those 1-2 times a month and only on my last set. Usually after 2 warm up sets and 3-4 sets of 8-12 full ROM reps. (well , a little below parallel for me)That's how I had my first knee injury. I admit it works, just make sure your joints are in order. As with steroids, push yourself too hard and you can get hurt.
05-16-2006, 12:03 PM
Had I been that smart about this technique I might be squatting more than 300 these days. Whether it's a physical or mental block, I find it very hard to go beyond that weight in squats. Deadlifts are another matter, so I'm guessing it's mental, so be it. My knee hadn't been tracking right for a couple days, I came down too fast, felt a massive pain in my right knee, tried to stop and just fell back on my ass. Felt the bar scrape down my back a a little. Had I not leaned/fallen back that weight would have come down on my upper back or neck. Scared the living crap out of me.Originally Posted by BigVrunga
Point being one of the dangers of doing partials is that if you get too ****y you just may think what you're putting up on a partial you can full rep, and if you're wrong it can be your ass. These days I'm leary of any technique that lets people handle more weight than they can handle for a full 3 to 5 reps. Seems anything beyond that not only requires a compromise of form and often ROM, but safety.
05-16-2006, 12:22 PM
05-17-2006, 04:58 PM
Lots of good posts here- IMO the point is getting the fullest ROM possible while keeping the tension in the targeted muscle/s. During the Bench press when arms are at 90 degrees tension is maximal in the pecs. About 1/2 way up the the triceps come more into play. If I don't want to tax my triceps to much in the beginning of the workout than I'll do partial or more specific- from 90 degrees to half way up reps.
Someone posted about inner and outer fibers contracting-"I think I read that in Muscle and Fiction"
from what I understand one cannot have inner and outer fibers contract- If it's all one fiber it's going to contract. Which is the case for the example which was used for the pecs.
Happy lifting- Whichever way you guys decide to do it.
05-18-2006, 01:27 AM
I don't feel any chest stimulation doing partials, I always touch, not bounce, my chest and come back up. My joints do not feel any different and actually I barely use my shoulders at the bottom of the movement. Most people I know that train mainly partials for hypertrophy are very weak at the bottom of the movement and although they can partial more than me on sets, they can not actually lift as much weight properly. Also, you do get more of a stretch if you go lower, and we all know what stretching does for muscle facia. I dunno to each there own but I never do partials unless it's a half range box squat or board presses, and I still train full range during this time as well. I don't understand how they train chest just as well since the lockout, which is 90 degrees and above is mainly based upon tricep and shoulder strength. Post failure partials are not bad to use every once in a while after or on the last set of your hypertrophy routine as a burnout technique, but do not need to be a mainstay of your routine. If you have joint problems, there are plenty of other full range machines you can use or that take stress off the rotator cuff and shoulder ligaments, so there really is no need for some to even do BB bench at all.
05-18-2006, 02:37 AM
05-18-2006, 02:53 AM
Come on now...this is the Exercise Science forum. Plenty of room for that in the Adult section.I partially stick my **** in the *****...lol
05-18-2006, 02:54 AM
He's not kidding though - a lot of people die of heart attacks on the crapper.same with dropping a deuce
05-18-2006, 02:55 AM
05-18-2006, 03:15 AM
05-18-2006, 02:07 PM
Originally Posted by BLOODZ
i'm not sure if he knows it or not, but he's actually got good point, you wouldnt half stick it in there all the time would you? so why would you only half bench it all the time?
05-18-2006, 02:54 PM
Remember -We're not talking about doing partial reps all the time. Sticking it in for partials here and there are nice.Originally Posted by guyfromkop2
01-29-2010, 02:46 PM
i do partial reps once every 4 weeks to mix it up, just make sure its partial from the chest upwards and taking triceps out of the movement, not lowering it 5 inches from the starting point like an ego driven newbie. im not a bodybuilder per se but i still have good strength gains from doing it this way.
01-29-2010, 03:06 PM
It's like running to the 50 yard line and declaring a touch down.
On a serious note, partial bench reps are full triceps workouts and partial chest workouts. You remove the most pecs stimulating portion of the lift (the bottom half of the lift) with a half rep. I only advocate partial reps if you have some sort of ROM issue with your shoulders or if you're intentionally training a sticking point.
NSCA - CSCS
01-29-2010, 03:10 PM
01-29-2010, 03:11 PM
I didn't feel like reading all the responses but partial reps can be great, but let me clarify. First, if you want to do partial reps you should do them by doing board presses or pin presses. This way the ROM on each rep is consistent. Second, I would not do only partial reps, I would cycle them with full range of motion movements, or do them after doing full range of motion sets.
That is all
01-29-2010, 04:02 PM
Unremarkable is no way to go through life... Doug
01-29-2010, 08:11 PM
I actually do the opposite for my chest. I come down and touch my chest but don't lockout so I keep then tension of the triceps. I can feel the diffrence. Triceps are responsible for the lockout. When I used to train westside style I would do lots of lockouts, board presses, bands to purposley hit the triceps. One partial movement I did actually notice recruited the chest was floor presses but then again for me a floor presss brings the bar within a couple inches of my chest. Id say if your happy with your pec development keep doing it that way. If you want to try something diffrent try doing just the bottom half and see how it feels.
01-29-2010, 08:13 PM
01-30-2010, 01:08 AM
the problem is people dont realize thats what there doing and consider it a full rep. and partials do little i believe other than help you eventually handle a heavier weight to better ur ORM thats why its used by powerlifters
01-30-2010, 07:04 AM
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