Range of motion

[SS Junk]

More and more I am seeing people who do bench or shoulder press going down about half way and calling it a rep. One person I've asked about this has given me two different explanations. The first one I asked him about his dumbell press regiment and he stated "There's no reason to bring weight all the way down to the shoulders because they are then at rest. If you stop half way down you will keep constant stress on the muscle..." That's all fine and good, but I'm pretty sure you won't work the entire anterior part of the shoulder either. Just one portion.
Several weeks later he volunteered another train of thought- "Going half way down you don't put as much stress on the cartilage."
Funny because I've seen him and his workout partner do bench the same way. They brag they are pressing 300lbs yet whenever they bench the bar stays at least 6" away before the next rep is started. There have been many others who've done the same thing. They can barely get the weight to full extension, then use half reps.
Any logic in doing this other than concentrating on one muscle group?

[dville_gt]

Some exercises I think a "full ROM" is probably over kill, for example, lat pull downs, I see no reason to let the bar go all the way back to where my elbows are fully unlocked, seems like you are bringing in a lot of bicep. (same for pull ups, I don't go the entire way down to unlock). Now for bench I touch my chest, squats I try to go ass to ankles, leg press I try to put my knees on my nipples, etc. Most folks who don't utilize full ROM are either doing it for the ego of lifting heavy or simply don't know better. I sometimes joke around about the guys throwing on too much weight on the bench and going down maybe 6 inches, when I used to power lift we'd do that occasionally to work just the lockout portion of the bench, over load the weight so you can get the triceps over built. I assure those around me that these guys (who believe they can now bench xxx weight) are actually highly trained powerlifters who are utilizing upper level training techniques!

[TruestreetTim]

I always concentrated on using the full range of motion and accurate form above all else. But then; I'm not a fan of the "bulked" look. I aim for more shape and muscle definition.

Using full range of motion works more muscle fibers. This obviously builds more muscle and contributes to shape. To me, If your only doing "partial reps", your not working the muscle as intended. Where certain muscles are merely assisting in the lift rather than being a major component. I know it's kinda cheesy, but for example: hold one arm out straight like your mimicking a dumbbell curl. Place a couple fingers at the base of your bicep. As you make the curling motion you'll feel the full range benefits (not like you don't know already). Try doing partial reps fully extended and again from halfway to the closed position. Fully extended works the base as opposed to closed which hits the top. But I'm also no Kinesiologist.


"Partial reps" do have a time and place though. Their meant as a technique to increase strength in a particular area. But not as a replacement to full range lifting.

Some exercises I think a "full ROM" is probably over kill

I agree (and most do) but since I'm already there I'll go the extra inch.

[SS Junk]

Same dude today was telling me again how he was repping the fuck out of 105 dumbbells. Only thing is there aren't any 105's. They go from 100 to 110. I then saw him do his shoulder presses and total motion was maybe 8". Yeesh...

[UserX]

Some exercises I think a "full ROM" is probably over kill, for example, lat pull downs, I see no reason to let the bar go all the way back to where my elbows are fully unlocked, seems like you are bringing in a lot of bicep. (same for pull ups, I don't go the entire way down to unlock).

I feel differently, I always go full range of motion on back, I love the stretch. You're cheating

[Ruffdaddy]

Are you sure they aren't doing pause, wave, or one and a half lifts? If you saw me doing a war squat or press you'd think I only put effort into every 4th rep...

[Z06killinsbf]

It does depend on what they are working out but if they are doing a standard workout and only moving the 6", they are compensating. Now, the trainer at my gym turned me onto floor presses. Those will destroy your tri's.

[SS Junk]

I feel differently, I always go full range of motion on back, I love the stretch. You're cheating

I'm the same way especially on pull downs. I'll extend to where my shoulders are touching my neck before doing a rep.

It does depend on what they are working out but if they are doing a standard workout and only moving the 6", they are compensating. Now, the trainer at my gym turned me onto floor presses. Those will destroy your tri's.

I think that's exactly what they're doing is compensating because I haven't seen them use any other sort of ROM since I started noticing this a while ago. It's just that I'm seeing it more with others now so I was wondering if I'm missing out on some new fad.

[stangin4lyfe]

Both have their ups and downs.
I do full range on certain exercises and partials on others.
Change is great for the body!