Article: One And A Quarter Rep Bench Press

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    Article: One And A Quarter Rep Bench Press



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    xhrr's Avatar
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    This can't be good for your rotator cuffs
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    Its not bad with dumbbells. Sometimes i even do 3, 1/4 reps and then 1 full, just to keep tension on the chest.
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    I agree about the shoulder issues. I'm a smaller dude, so bringing the bar to my chest really feels like its hyper extending my shoulder, I prefer to just break 90degrees on the way down.
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    I have been doing this for a while, stop stealing my routines!!!
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    As a person with rotator issues, I can tell you that proper form will spare these small, but crucial muscles. My current rotator issues are due to improper form in my youth, when I knew no better and had no one to guide me. To spare the rotators, simply squeeze the shoulder blades together prior to grabbing the bar (which should be shoulder width or slightly wider), be certain to have a good arch in the back (while keeping the butt on the bench), and feet firmly planted on the floor. During the lift, maintain the shoulder position caused by pinching the shoulder blades, which I refer to as rolled back, keep the elbows tucked, lower the bar to the sternum, explode up, moving the bar in a straight plane (do not arc back toward the bench). Not only does this form spare further damage to bad rotators, but will also avoid injury to healthy rotators.
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