Bench Press range of motion

Discussion in 'Fitness & Nutrition' started by BrownWalrus, Jun 13, 2007.

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  1. BrownWalrus

    BrownWalrus New Member

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    How do you guys do it? Obviously you have to lower it to your chest, but then when you bring the bar back up, do you fully lock out, or not? I keep seeing that fully locking out puts more tension on your triceps and away from your pecs (not saying this as a myth, just stating). So then...in that case, wouldn't it be better to do bench press with only a 2/4th-3/4th range of motion, and not fully locking out, to get the most development possible out of your chest? Or does that end up being bad in the end, or do you guys fully lock out on purpose to hit the tricep as well and work both of em?

    Just wanna know how you guys prefer to do this and if there's really any reason to do one or the other
     
  2. ccrooks

    ccrooks New Member

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    all the way down, all the way up... don't fully lock your elbows if you don't wanna, but don't do 1/2 range of motion...
     
  3. BrownWalrus

    BrownWalrus New Member

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    Eh...yea i guess that wasn't necessary. What i meant is more of a 3/4th range of motion or so...All the BB videos i see do it like that. Hell, even franco columbo, lou ferrigno and ronnie coleman, probably more too, do it that way...even with military, etc.

    Speaking of which, don't wanna go offtopic, but for seated military press, do you bring the bar to your chest or more of your chin/neck area?
     
  4. BrownWalrus

    BrownWalrus New Member

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  5. ccrooks

    ccrooks New Member

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    do whatever you wanna do... i'm just telling you what i do... go down, touch my chest, press until my elbows are almost locked out and repeat

    and for military press, i use DBs, but i've seen people go down to their chin/neck... i don't even know how you'd bring the bar down to your chest... what degree would your elbows even be at bringing the bar down that low?
     
  6. ccrooks

    ccrooks New Member

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  7. BrownWalrus

    BrownWalrus New Member

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    Rofl i'm not sure to be honest, i googled it and saw this

    http://www.exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html

    It doesn't seem natural either. Oh and thanks, i just wanted to see how people on here prefered to do the bench press
     
  8. BrownWalrus

    BrownWalrus New Member

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    Very good point man...i'm gonna try his way and see how it works, if i don't like it, i'll go back :)
     
  9. ccrooks

    ccrooks New Member

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    jeezum crow

    i bring the DBs down until my elbows are a little less than 90 and press back up... that looks like it'd be hell on your rotators
     
  10. CPop

    CPop New Member

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    If you're a powerlifter, lock everything out.
     
  11. ccrooks

    ccrooks New Member

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    "GOOD LIFT!"
     
  12. CPop

    CPop New Member

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    What you do in training you will do in a competition. For bullshit exercises like triceps pushdowns often I will do them such that I have constant tension.
     
  13. Plan B

    Plan B New Member

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    I bring it down to my chest, then go back up 99%, all but a lock basically
     
  14. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    you pretty much have to bring it all the way down for push press imo

     
  15. Plan B

    Plan B New Member

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    Just go to exrx.net and see the animated gif :mamoru:
     
  16. lif

    lif New Member

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    i dont go all the way down, but i dont wanna fuck up my shoulders again, i just go down to my natural flexiblity which is about an inch above my chest.
     
  17. ccrooks

    ccrooks New Member

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    that's different than military press though, no?
     
  18. BrownWalrus

    BrownWalrus New Member

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    Hm..well i tried it the other way today. Brought the bar down all the way, then i just did quick half reps basically, like in the ronnie coleman vid, it actually felt harder since you get no rest/pause at the top, by fully extending your arms and locking out, it seems to make it easier...doing a bunch of quick half reps was a lot harder and put a shitload more tension on the chest, really nice burn too. Only thing that would seem negative is progression...if you're doing half reps, almost full reps, it seems like your bench might not progress as quick as if you fully locked out each time...could be wrong.
     
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