Partial Rep Bench Press - what's the problem again?

Page 2 of 3 First 123 Last
  1. Registered User
    BrooklynBB's Avatar
    Join Date
    May 2006
    Posts
    13
    Rep Power
    107

    Quote Originally Posted by guyfromkop2
    you're not using all the muscles if you're not touching the bar to your chest. it's kind of like when you see a guy squatting and he's 4 inches above parallel, it's not a squat.
    This is absolutely false, and i'll prove it to you right now.

    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.

  2. Registered User
    BrooklynBB's Avatar
    Join Date
    May 2006
    Posts
    13
    Rep Power
    107

    Quote Originally Posted by peterson24
    Building muscle is the same as building mass. You can build muscle powerlifting or bodybuilding. I am going to assume you mean you rather look nice and ripped rather than strong.
    Building mass is not the same as building muscle. Mass is a combination of by-products from metabolism, water retention and muscle.

    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.



    Quote Originally Posted by peterson24
    Bodybuilding stuff has its place, but IMO, especially if you participate in sports, body building stuff leaves you open to more injuries because you have a better chance of muscle imbalance as opposed to Old School such as powerlifting.

    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.

    Quote Originally Posted by peterson24
    If training for athletics, I can't see any other way of training, IMO. I can't recall one sport I have ever participated in which required me to make an isolated movement with one muscle.
    What method of training are you talking about? Powerlifting? So you're saying powerlifting is beneficial for general athletics but specificity training isn't?

    Quote Originally Posted by peterson24
    Powerlifters do things like this also, like floor presses, rack presses, etc but I stated this before.
    Didn't see where you posted that, but yes. Those are all examples of partial movements. That's why I'm fascinated when people get angry or defensive when I suggest partial rep benches and squats would be just as beneficial as partial rep deadlifts (I.e., RACK PULLS) and floor presses (i.e., HALF REP benches!)
  3. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Location
    TeamSniffy
    Age
    37
    Posts
    936
    Rep Power
    578

    Quote Originally Posted by BrooklynBB
    This is absolutely false, and i'll prove it to you right now.

    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.

    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?
    •   
       

  4. -Dalla Hunga-
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Location
    Somewhere between a 4x12 stack and a power rack...
    Age
    38
    Posts
    5,064
    Rep Power
    2682

    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.

    BV
  5. Recovering AXoholic
    Board Sponsor
    thesinner's Avatar
    Join Date
    Apr 2006
    Location
    Isle of Misfit Toys
    Age
    28
    Posts
    10,063
    Rep Power
    11888

    Quote Originally Posted by BigVrunga
    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
    That's a pretty clever idea.
  6. CDB
    CDB is offline
    Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,545
    Rep Power
    2674

    Quote Originally Posted by thesinner
    That's a pretty clever idea.
    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.
  7. Registered User
    Beelzebub's Avatar
    Stats
    6'1"  240 lbs.
    Join Date
    Dec 2003
    Location
    Richmond, VA
    Age
    35
    Posts
    6,680
    Rep Power
    10785

    Quote Originally Posted by CDB
    push yourself too hard and you can get hurt.
    same with dropping a deuce
  8. CDB
    CDB is offline
    Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,545
    Rep Power
    2674

    Quote Originally Posted by Beelzebub
    same with dropping a deuce
    Yeah, but it's just unsanitary to do partials in that context.
  9. Binging on Pure ****ing Rage
    Board Sponsor
    Mulletsoldier's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Jan 2006
    Posts
    12,226
    Rep Power
    27062

    Quote Originally Posted by CDB
    Yeah, but it's just unsanitary to do partials in that context.
    Hey man, in disgusting public ****ters, the sky crane is a necessity. I'm simply not a nester.
  10. -Dalla Hunga-
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Location
    Somewhere between a 4x12 stack and a power rack...
    Age
    38
    Posts
    5,064
    Rep Power
    2682

    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.
    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)

    BV
  11. CDB
    CDB is offline
    Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,545
    Rep Power
    2674

    Quote Originally Posted by BigVrunga
    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)

    BV
    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.

    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.
  12. Registered User
    Beelzebub's Avatar
    Stats
    6'1"  240 lbs.
    Join Date
    Dec 2003
    Location
    Richmond, VA
    Age
    35
    Posts
    6,680
    Rep Power
    10785

    Quote Originally Posted by CDB
    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.

    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.
    word
  13. Registered User
    Sea223's Avatar
    Join Date
    Feb 2005
    Location
    Seattle
    Age
    33
    Posts
    286
    Rep Power
    260

    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.
  14. ktw
    ktw is offline
    Registered User
    ktw's Avatar
    Join Date
    Jan 2006
    Posts
    651
    Rep Power
    431

    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.
  15. Registered User
    BLOODZ's Avatar
    Stats
    5'6"  194 lbs.
    Join Date
    Mar 2006
    Location
    SD I Represent
    Age
    34
    Posts
    51
    Rep Power
    128

    I partially stick my **** in the *****...lol
  16. -Dalla Hunga-
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Location
    Somewhere between a 4x12 stack and a power rack...
    Age
    38
    Posts
    5,064
    Rep Power
    2682

    I partially stick my **** in the *****...lol
    Come on now...this is the Exercise Science forum. Plenty of room for that in the Adult section.



    BV
  17. -Dalla Hunga-
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Location
    Somewhere between a 4x12 stack and a power rack...
    Age
    38
    Posts
    5,064
    Rep Power
    2682

    same with dropping a deuce
    He's not kidding though - a lot of people die of heart attacks on the crapper.

    BV
  18. Registered User
    BLOODZ's Avatar
    Stats
    5'6"  194 lbs.
    Join Date
    Mar 2006
    Location
    SD I Represent
    Age
    34
    Posts
    51
    Rep Power
    128

    my bad...
  19. ktw
    ktw is offline
    Registered User
    ktw's Avatar
    Join Date
    Jan 2006
    Posts
    651
    Rep Power
    431

    Quote Originally Posted by BigVrunga
    He's not kidding though - a lot of people die of heart attacks on the crapper.

    BV
    like Elvis
  20. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Location
    TeamSniffy
    Age
    37
    Posts
    936
    Rep Power
    578

    Quote Originally Posted by BLOODZ
    I partially stick my **** in the *****...lol

    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?
  21. Registered User
    Sea223's Avatar
    Join Date
    Feb 2005
    Location
    Seattle
    Age
    33
    Posts
    286
    Rep Power
    260

    Quote Originally Posted by guyfromkop2
    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?
    Remember -We're not talking about doing partial reps all the time. Sticking it in for partials here and there are nice.
  22. Registered User
    ravenheart's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jan 2010
    Posts
    1
    Rep Power
    56

    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.
  23. Registered User
    VolcomX311's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Oct 2007
    Posts
    16,356
    Rep Power
    79687

    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
  24. Registered User
    Chubbinmuffin's Avatar
    Stats
    5'6"   lbs.
    Join Date
    Jan 2009
    Location
    squat rack doin curls
    Posts
    696
    Rep Power
    426

    Uh oh, time warp.


    I throw in some partials if I'm repped out on full ROM.
  25. Registered User
    rckvl7's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Aug 2009
    Posts
    387
    Rep Power
    255

    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
  26. Registered User
    DreamWeaver's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Nov 2002
    Location
    Ottawa
    Age
    56
    Posts
    20,396
    Rep Power
    684917

    Quote Originally Posted by VolcomX311 View Post
    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.
    Exactly I know some do partials with extra weight to get more tricep work and lower range partials for the chest. Doing upper range for chest is like pissing into the wind, almost all the chest work is in the bottom of the lift. I never use them cuz if I want to work my triceps with a bar I use close grip. Again vitually no chest work at the top of the lift...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
  27. Registered User
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,354
    Rep Power
    48202

    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.
  28. Registered User
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,354
    Rep Power
    48202

    Quote Originally Posted by DreamWeaver View Post
    Exactly I know some do partials with extra weight to get more tricep work and lower range partials for the chest. Doing upper range for chest is like pissing into the wind, almost all the chest work is in the bottom of the lift. I never use them cuz if I want to work my triceps with a bar I use close grip. Again vitually no chest work at the top of the lift...
    LOL if I would of seen this post I wouldn't of botherd typing out mine. ha I feel exactley the same way.
  29. Registered User
    brownstown89's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jan 2009
    Posts
    2,029
    Rep Power
    1090

    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
  30. Registered User
    DreamWeaver's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Nov 2002
    Location
    Ottawa
    Age
    56
    Posts
    20,396
    Rep Power
    684917

    Quote Originally Posted by brownstown89 View Post
    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
    Exactly!! and that's why when I see someone doing it I ask why. If they tell me their purpose and it makes sense then carry on.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
  •   

      
     

Similar Forum Threads

  1. Am I gripping the BB too close for bench pressing?
    By Rock Lee in forum Exercise Science
    Replies: 52
    Last Post: 09-27-2013, 07:49 PM
  2. Replies: 1
    Last Post: 02-25-2009, 12:31 PM
  3. Bench Press full ROM vs. Partial reps
    By FitModel in forum Exercise Science
    Replies: 9
    Last Post: 09-09-2008, 10:31 PM
  4. keep on coughing what is the problem
    By 1ad man in forum Anabolics
    Replies: 202
    Last Post: 06-21-2007, 10:14 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in