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

[BrooklynBB]

Hi Everyone,

I'm new to this board - hello.

Been lifting for a few years, not too big not too ripped but I'm comfortable with where I'm at and trying to improve. (6'0", 220).

I've gotten my best gains in chest strentgh using partial reps on the incline and flat bench. I've never understood why people looked down upon those of us who choose to do partials. I've I'm going halfway with 335, I'm not sure how you think that a full range 225 movement is going to stimulate MORE growth.

Of course, I'm not talking about 1/16 reps either, but then again I see alot of advocates here and other places using static holds. So choose your poison, I guess.

Either way, I've gotten nothing but results in terms of strength and size by using partial reps in the bench.

That's not to say I don't warm up correctly and use a full range of motion on warmups and drops, but for my heaviest set - WITHOUT A SPOTTER - I'm going for partials.

People talk about half reps not being "impressive". I'm not concerned with impressing anyone. I'm concerned about building muscle. And the two things that build muscle are heavy weights and sufficient protein / calories.

[Jayhawkk]

Honestly, I think full range of motion has good benefits as well and varying your types of workouts are important. Partial reps, negatives, static holds, etc etc.

Maybe the partial rep is doing what you want it to do but using full range will allow movement of your other muscles and give full stimulus of the muscles...Someone like Bobo or the other certified and trained guys can give their valuable input but i'm up at 1 am so you get me

I could be very wrong but I believe that all things equal you're not going to get the complete muscle package with 'just' doing partial reps on the bench. Since there are so many other muscles involved you're sort of cheating them by not using different methods...Or I could be full of ****. We'll know when the normal people wake up and read this :P

[Mulletsoldier]

Mostly, and someone can correct me if I am wrong, that with a partial rep you are only partially contracting the muscle fibres. Especially on the eccentric (and most important for hypertrophy) portion of the lift. Couple that with the increased risk of tendon/ligament injury that you are putting yourself at by doing partial reps, and I don't see a point. If you have gotten good results with only partials, think how much you could get with actual reps.

[Rage (SoCal)]

I'm sorry but this thread pisses me off. I think the OP is full of bull****. End of the story.

[BrooklynBB]

I'm sorry but this thread pisses me off. I think the OP is full of bull****. End of the story.

Thanks for two intelligent posts.

Like I said, WITHOUT A SPOTTER I'm doing partials, and I've been doing them for 3 years with zero injury on the bench press. I've injured myself many more times doing full range - or what's considered full range - by pulling my shoulder tendons. The only thing I've gotten from partials is stronger on the full range.

Also, not to be misunderstood: I'm not saying that partials should be done for all exercises, nor for every single workout. I'm saying that I think it's great for it to be thrown into your routine at some point, then testing your strength on the full movement. I guarantee you'll be stronger.

If you think of the function of the pecs it's to bring your arms out in front of you. They're not beginning to contract, really, until you're just about halfway up from the bench, and are nearly fully recruited at the top. I say nearly because it is impossible to isolate the chest in the bench press. I think for Bench Pressing purposes, the partial rep is very valuable.

It's also not possible to partially contract fibers. They all fire at once. You can put yourself into mechanical positions that will help stimulate a group a certain way, but the way you recruit more or less fibers depends on how much weight you are lifting, period.

As for "Rage" LOL .. did a partial rep kick your ass one day or something?!

Calling me full of **** only proves that you're the typical internet tough guy with zero to contribute. If you hate this topic so much, think about this: you took the time to reply. That's screaming for attention, bro. You should ask your therapist when the medication will kick in, and then hit the reply button.

[bioman]

Keep it civil gents. I don't think differing training styles is any reason to become peeved.

If partials work for Brooklyn, then so be it. I have read studies indicating that there is no further benefit for the pec muscles by going lower than 90 degrees with your elbows. True? False? I dunno, but I prefer going a little lower to engauge some shoulder muscle as well. It doesn't hurt me..yet.

[flytrapcan]

Also, not to be misunderstood: I'm not saying that partials should be done for all exercises, nor for every single workout. I'm saying that I think it's great for it to be thrown into your routine at some point, then testing your strength on the full movement. I guarantee you'll be stronger. - BrooklynBB

I agree.

The problem most have with partial reps is there are those who do them consistently and don't even recognize they are doing a partial, and then they go and brag about the big weight they use.

I hate the kids that think they are big men because they are squatting 5 plates, sounds good until you realize they are doing a weak partial. Everyone has that guy who just does not get it; he tries to press the same weight as the monster and does it for 1 or 2 reps at 1/8th the depth.

I do partials, on occasion, for squats and Deads, for me a partial is a full rep pulled back far enough to allow maybe 2 extra plates on the squat or dead. Great for plateaus, or just plain old boredom.

I don't profess to have any expertise in kinesiology. I just do what feels right. A lot of the time I do a partial rep at the top of my DB presses for shoulders and chest, actually legs as well - keeps constant tension on the muscle for me.

The point is not to rely on a partial for the sake of doing extra weight, or to tell your buddy’s' how much you lift, but to execute a different training style for a period of time or a purpose. They are an advanced rep in my opinion and unless you already have the base, just stay away.

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I am always doing that which I can not do, in order that I may learn how to do it.
- Pablo Picasso

[CDB]

The problem most have with partial reps is there are those who do them consistently and don't even recognize they are doing a partial, and then they go and brag about the big weight they use.

That pretty much sums it up.

[thesinner]

I've had a lot of success in the past few months with doing post-failure partials (x-reps as they call it at BB.com). I mean they brought up a good point when I was reading about them: why stop at your last full rep?


Another thing is that I think doing your bench press to the full lockout position is gonna do more damage than a partial rep is ever going to do. That's when the most stress is on the shoulder joint.

[Beelzebub]

i guess i'm stuck in the old school way of training. if you can't lift the weight correctly, reduce it and quit kidding yourself. JMO.

[mixedup]

IF you are getting good results than there is nothing wrong with it like you said your are not interested in impressing anyone. Most people on here feel that you get better results and stimulate more muscle fiber. also We can not know what you mean by a partial rep do you mean 1/2 way 3/4 way down. I think from what I have read that if you get your elbows to at least 90% then you are ok and that can certainlly happen with going down to your chest 75% but without the 90 degree I think what happens is you cheat all the little supporting muscles

[peterson24]

I agree.
I hate the kids that think they are big men because they are squatting 5 plates, sounds good until you realize they are doing a weak partial. Everyone has that guy who just does not get it; he tries to press the same weight as the monster and does it for 1 or 2 reps at 1/8th the depth.

The point is not to rely on a partial for the sake of doing extra weight, or to tell your buddy’s' how much you lift, but to execute a different training style for a period of time or a purpose. They are an advanced rep in my opinion and unless you already have the base, just stay away.

Good post. Partials are good for when you are doing floor presses or board presses to get past a sticking point or to try and get your body accustomed to heavier weight. I still prefer full movements though as I believe it helps me keep my flexability. I rather move up slowly in weight with full range and have everything strengthen up at the same time, shoulders, chest, etc. But this is all from my style of training too. Since I play sports, I rely more on a full body/power routine. I'm not interested in isolated movements for one body part as it will never help me in my sport. Anyway, I rarely have problems with my shoulders and If I do, I know its time to take a week off and relax. By the time I get back, I am ready to go again.

To each their own, just stating my own opinion.

[myfathersboy]

I agree.

The problem most have with partial reps is there are those who do them consistently and don't even recognize they are doing a partial, and then they go and brag about the big weight they use.

I hate the kids that think they are big men because they are squatting 5 plates, sounds good until you realize they are doing a weak partial. Everyone has that guy who just does not get it; he tries to press the same weight as the monster and does it for 1 or 2 reps at 1/8th the depth.

I do partials, on occasion, for squats and Deads, for me a partial is a full rep pulled back far enough to allow maybe 2 extra plates on the squat or dead. Great for plateaus, or just plain old boredom.

I don't profess to have any expertise in kinesiology. I just do what feels right. A lot of the time I do a partial rep at the top of my DB presses for shoulders and chest, actually legs as well - keeps constant tension on the muscle for me.

The point is not to rely on a partial for the sake of doing extra weight, or to tell your buddy’s' how much you lift, but to execute a different training style for a period of time or a purpose. They are an advanced rep in my opinion and unless you already have the base, just stay away

[thesinner]

i guess i'm stuck in the old school way of training. if you can't lift the weight correctly, reduce it and quit kidding yourself. JMO.

I guess whatever gives you the results you're looking for. As a bodybuilder, you could give a rat's ass if you're turning heads at the gym, it's all about making the gains and getting results. Whether it's partial reps or full reps or some other crazy scheme not yet mentioned, if it works, it works. So milk it for all it's worth.

[Mulletsoldier]

i guess i'm stuck in the old school way of training. if you can't lift the weight correctly, reduce it and quit kidding yourself. JMO.

Word.

[BrooklynBB]

i guess i'm stuck in the old school way of training. if you can't lift the weight correctly, reduce it and quit kidding yourself. JMO.

Old School would translate into heavy pressing exercises and zero isolation. Are you training that way?

But what does correct mean? Are we talking about powerlifting, powerbuilding or bodybuilding?

I'm talking about Bodybuilding, and for my purposes I'm only interested in building muscle, not MASS, not a 1 or 3 rep max, but rather hypertrophy of muscle tissue.

And just because people have been training a certain way for a while and it hasn't evolved (i.e., old school) that doesn't mean it's the best way to train.

To clarify: Someone asked what I meant by a partial. On bench presses I'm talking where your elbows do not go past your chest level on the bottom portion, so you can consider that a 1/2 rep. I'm not talking about 1/4 reps or static holds.

[PVSkyHigh]

BrooklynBB, For the last three years, maybe even a little longer, I haven't taken any of my barbell bench presses any further than when my arms reach 90 degrees, and I have gained more size and strength than I ever did before. For me, lowering the weight to where my arms are perpendicular is the most beneficial. I could do full bench presses and never gain any size or strength in my chest. It may be because of my long arms and narrow shoulders, but nonetheless, it works for me. I am with you on not going down all the way!

[Beelzebub]

don't fix what ain't broke.

if it works for ya, why worry about feedback from others? what was the point of this thread anyway?

[peterson24]

I'm talking about Bodybuilding, and for my purposes I'm only interested in building muscle, not MASS, not a 1 or 3 rep max, but rather hypertrophy of muscle tissue.

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. 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.

And just because people have been training a certain way for a while and it hasn't evolved (i.e., old school) that doesn't mean it's the best way to train.

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.

To clarify: Someone asked what I meant by a partial. On bench presses I'm talking where your elbows do not go past your chest level on the bottom portion, so you can consider that a 1/2 rep. I'm not talking about 1/4 reps or static holds.

Powerlifters do things like this also, like floor presses, rack presses, etc but I stated this before.

[rocketscientist]

flytrapcan summed it up pretty nicely. The issue here is really that benchpress and squats are so commonly seen as a measure of strength that we have trouble avoiding this perception when we really shouldn't care. And since we're all very compeditive in a way or two, doing partials will be seen as cheating and nobody likes cheaters (unless we're the ones that cheat - then it's called 'clever' ).

As an example this video in the other thread is funny not because this kid is doing partials, but because he's obviously intending to demonstrate his strength but uses terrible form (and also because he hired a comic relief as his spotter).

You'll hear the same comments when someone bounces the weight off his chest, lifts his butt off the bench etc. On the other hand hardly anyone cares if someone does partial curls (which are extremely common if you look around).