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

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  1. 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.


  2. 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

  3. 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.
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  4. 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 *******, 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.

  5. I partially stick my **** in the *****...lol

  6. 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

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

    BV

  8. my bad...

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

    BV
    like Elvis

  10. 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?

  11. 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.

  12. 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.

  13. 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

  14. Uh oh, time warp.


    I throw in some partials if I'm repped out on full ROM.

  15. 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

  16. 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...
    LG Sciences sponsored athlete
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  17. I actually do the opposite for my chest. I come down and touch my chest but don't ******* so I keep then tension of the triceps. I can feel the diffrence. Triceps are responsible for the *******. When I used to train westside style I would do lots of *******s, 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.

  18. 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.

  19. 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

  20. 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.
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  21. Quote Originally Posted by DreamWeaver View Post
    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.
    exactly and say ur doing 315 with partials for 5 reps.. i gurantee you your not going down the exact same distance every rep.. use a damn board then you will be doing it correctly. you cant just estimate where the board would be and do partials that way

  22. Try doing full range of motion presses and then compare it to the half reps you do. I personally prefer full range tho.

  23. You should always let your body go through it's full ROM or else you're going to lack in stabilizer maturity, hormonal response and muscle symmetry.

    When you perform a specific movement in a specific way, it is essential you do so properly. "Motor pattern" is the process in which the peripheral nervous system sends impulses towards the CNS (through the spine) to change the plane of movement accordingly to the way it is accustomed to. This means that performing movements correctly will have functional carryover in other movements and everyday activities.

    If you perform a movement only partially, you are stressing your joints and teaching your body to move incorrectly; it is not the way to avoid a plateau or balance muscles; it is a way to promote imbalance and effect motor pattern.

    Your body needs to work through its full and natural ROM.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  24. Pinky355
    Pinky355's Avatar

    Prefer negatives myself when trying to break barriers. Even on the deadlift you can lift off from a rack and only do the lowering range of motion. Atleast your still working a full range of motion while getting used to a heavier weight. All my max weights have improved from this.

  25. I've been doing bench press partials for about 4 years now. I lift the bar 2 1/4 inches from my chest upward. With that said when I start strength training again, I find I bench 180 about 4 or 5 times max with full range. But with partials I start out at 200 and when I reach 250 I can do 200 to the chest. And when I reach 270 I can do 225 to the chest about 2 or three times. This all takes about 2 months to do, but works for me. In 2008 I was benching 315 about 3 or 4 reps at a time full range. What I'm saying is use partials to get started and then switch to full range. But they do work.

  26. use boards if u wanna do partials i say... otherwise u have no idea how far down ur goin etc..

  27. The problem with partial rep benching is that not all partials are created equal. I personally dont like doing partials but it makes little difference, I'm sure, to lower the bar to an inch - inch and a half above the chest and most people who denigrate partial rep benching aren't referring to that specifically. However, there is something wrong about the type who load up the bar and barely lower the bar below the pegs on the bench. There are two guys at the gym I go to who do this with massive amounts of weight, and heavy spotting and despite being lard-ass and mr puniverse respectively, they walk around after each set like they just kicked Brock Lesnar's ass. It's those types who ruin the reputation of partial reps for everyone else.


    Also, sorry about the run on sentences.

  28. Didn't read the thread.

    1: Zatsiorsky and old russian olympic training manuals say that a greater training effect is had when a larger range of motion is utilized. Good luck getting through science and practice of strength and conditioning, lol.

    2: Partial range of motion is useful to train different aspects of the lifts. For example, powerlifters use board work on the bench to overload the triceps and/or practice the *******. This does NOT substitute for full range bench though.

    3: The guys that say partials let them lift more weight... well.... sort of. The way to really test that is to perform a competition bench, then train with partials for however long you want, then re-test with the gold standard; the full range lift. You may find that in some cases, with some anatomy, the full range lift went up. There is your answer. More often then not though, and especially for beginners, full range will be the way to go.
  

  
 

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