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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Stubborn on January 03, 2009, 08:38:51 PM
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Where do YOU bring the bar to? Do you let it all the way to your chest? Do you go just under the chin? Maybe you aim for prallel?
The most effective is to go full ROM but I see less and less people bring it all the way to their chest nowadays. WTF?
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Where do YOU bring the bar to? Do you let it all the way to your chest? Do you go just under the chin? Maybe you aim for prallel?
The most effective is to go full ROM but I see less and less people bring it all the way to their chest nowadays. WTF?
Because when you train like Jay and Ronnie you will build their chest size with 1/2-1/4 reps. ::)
Seriously though, even if you don't go all the way up you should at least go all the way down.
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Once I get nice and warmed up and stretched out, I go all the way to my chest.
Could I use more weight if I did half reps?
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Because when you train like Jay and Ronnie you will build their chest size with 1/2-1/4 reps. ::)
Seriously though, even if you don't go all the way up you should at least go all the way down.
Yeah! The down part is the easiest! ;D
Once I get nice and warmed up and stretched out, I go all the way to my chest.
Could I use more weight if I did half reps?
Yes, try it. :D
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I always feel it more in my chest when I do 2 things I stop about an inch from my chest and I never lock out my arms. I have always heard that if you want all out strength then you go all the way but I am trying to isolate my chest muscles (when I'm working chest, go figure) so I never go to bone support by locking out my arms and I try to keep triceps as much out of it as possible by stopping about an inch of the chest. Also by stopping early obviously you keep tension on the muscle you're trying to work instead of letting it rest for even a split second on top of you.
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some people tend to cut out their Delt work on an incline barbell,hence you can see a lot of ego poundages.Arnold always used text book form in almost all excercises.If we look at the structure of upperchest the muscle fibre starts from the front delt to the middle chest,then why to avoid all the way down in order to get a proper stretch to excecute the muscle fibre.
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I like to bring the DBs as low as possible but I stop just short of locking out my elbows.
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To the clavicles and all the way up.
To extend the set,finish by doing half reps after no more full reps can be done............works best on the Smith Machine.
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I lower the bar so it touches my chest and go just short of lockout. A guy i train with sometimes had a few surgeries an only can lower the bar to his chin, so i guess it depends.
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I posted a video of me doing incline barbell presses in September last year. Back then I was doing them doing to my upper chest with about two or three inches to spare.
However, now I do them actually touching my upper chest on every rep to get that extra few inches and give my chest a bit more work. Naturally I had to drop about 45-50lbs from the bar to begin with so that I could become more flexible but now that I've got that sorted I've now recovered to being able to do the same weight with full reps - it only took four months of training every week but it's been worth it and I believe my chest has improved as a result.
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sometimes on bench i will do "HALF reps" in the middle of a set, but i stay in the bottom half, and keep all the stress on the chest with a real deep straetch for a looonnnnggg time because im never going into the top half.
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Well it seems that if I went to a GetBig exclusive gym I wouldnt have to watch these pussies do half reps anymore! ;D
Thats what I get for going to 24 Hour Fitness. :(
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I always feel it more in my chest when I do 2 things I stop about an inch from my chest and I never lock out my arms. I have always heard that if you want all out strength then you go all the way but I am trying to isolate my chest muscles (when I'm working chest, go figure) so I never go to bone support by locking out my arms and I try to keep triceps as much out of it as possible by stopping about an inch of the chest. Also by stopping early obviously you keep tension on the muscle you're trying to work instead of letting it rest for even a split second on top of you.
Interesting theories about not locking out and resting the bar on your chest. I'm an advocate of full ROM, top to bottom, to work the chest through the fullest range possible on any particular exercise, but an inch above the chest wouldn't seem to make much difference in terms of development; while theoretically keeping more tension on the chest through the set.
To provide a counter-theory, it could be said that going all the way down to the chest with the bar is also fine in terms of stressing the chest, because the half-a-second "rest" you get at the bottom of the rep - built up over the set - may provide enough energy for an extra rep onto the set. So, both ways seem fine. The main idea is just to exhaust the chest, however you do it.
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Interesting theories about not locking out and resting the bar on your chest. I'm an advocate of full ROM, top to bottom, to work the chest through the fullest range possible on any particular exercise, but an inch above the chest wouldn't seem to make much difference in terms of development; while theoretically keeping more tension on the chest through the set.
To provide a counter-theory, it could be said that going all the way down to the chest with the bar is also fine in terms of stressing the chest, because the half-a-second "rest" you get at the bottom of the rep - built up over the set - may provide enough energy for an extra rep onto the set. So, both ways seem fine. The main idea is just to exhaust the chest, however you do it.
Agreed, I think everyone's theories are correct in fact I have used all sorts of changes to my lifts I consider these things just changes of routine to help muscle confusion. In the end it's about how YOU feel the mind muscle connection best.
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always full rom
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All the way down to the chest and all the way up to lock out.
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Alright. Heres another exercise that most tools in the gym dont hit full rom on either. Do you go full or puss out like this guy?
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Alright. Heres another exercise that most tools in the gym dont hit full rom on either. Do you go full or puss out like this guy?
hahahaha, what's that 225? and he struggled even doing half reps at that. ;D
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I puss out ;D
when i was younger id go down to my chest it would actually feel good to let it rest there for a few seconds. Before i hurt my shoulder i started stopping about an inch or so off my chest iono going down to my chest didnt feel good in my collar bone shoulder area, but for some reason when i did flat bench i could go to my chest with no problem. I dont do BB inclines or military presses since i hurt my shoulder so again I puss out ;D
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front presses all the way, sometimes i even pause at the bottom
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when doig front presses i will always do half reps, but i dont do half reps at th top, i do them at the bottom, keeping the delts fully stretched and full tension the whole time.
now some body answer me this = why does full range of motion matter anyway ? the muscle is still contracting and pushign the same weight, whether its full rom or half reps or whatever. now, of course i know the muscle feels like its lifting more weight when its doig full rom, but what would you rather do full rom with 50% or half rom with 100% ?
anyway i feel like my half rep in the bottom protion while keeping full stretch and full tension on the target muscle is actually superior to going full rom, because the top half your target msucle isnt fully strecthed and is not fully tensioned either, as at that portion more secondary msucles come into play.
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anyway i feel like my half rep in the bottom protion while keeping full stretch and full tension on the target muscle is actually superior to going full rom, because the top half your target msucle isnt fully strecthed and is not fully tensioned either, as at that portion more secondary msucles come into play.
Secondary muscles come into play no matter how you look at it. Just because your triceps aren't fully contracted at the lower 50% ROM, doesn't mean they're not helping push the weight.
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i go chin level on militaries, but i don't crane my neck up. for incline, depends on my grip width. if it's my normal width i stop early, if it's pinkies on the rings i touch.
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when doig front presses i will always do half reps, but i dont do half reps at th top, i do them at the bottom, keeping the delts fully stretched and full tension the whole time.
now some body answer me this = why does full range of motion matter anyway ? the muscle is still contracting and pushign the same weight, whether its full rom or half reps or whatever. now, of course i know the muscle feels like its lifting more weight when its doig full rom, but what would you rather do full rom with 50% or half rom with 100% ?
anyway i feel like my half rep in the bottom protion while keeping full stretch and full tension on the target muscle is actually superior to going full rom, because the top half your target msucle isnt fully strecthed and is not fully tensioned either, as at that portion more secondary msucles come into play.
You may be right but I figure developing the full ROM works the entire muscle how it is supposed to move. I figure partial reps develop partial ROM and lead to injuries. Just my .02.
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Secondary muscles come into play no matter how you look at it. Just because your triceps aren't fully contracted at the lower 50% ROM, doesn't mean they're not helping push the weight.
i dont really think my triceps are doing any work at all (maybe very slight contractions just for stabilizaqtion but no actual work) in the botom part of the rep, on becnh or presses.
cap- didnt think about that. probably true.
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i dont really think my triceps are doing any work at all (maybe very slight contractions just for stabilizaqtion but no actual work) in the botom part of the rep, on becnh or presses.
cap- didnt think about that. probably true.
Yeah man. I see guys always bitching about injuries doing heavy half reps. One guy does shitty clean curls and has a torn bicep. Nothing is 100% preventable but I think if you always do partials and never work the full ROM that it can cause problems.
One exercise, that I think JPM mentioned, that I saw my football buddies do was 1.5 rep bench presses. 1 full rep, followed by the bottom half. They'd do sets of 3-10 which actually totals 6-20 reps. I never tried it but it's cool to watch. They handle some decent weight on it.
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i dont really think my triceps are doing any work at all (maybe very slight contractions just for stabilizaqtion but no actual work) in the botom part of the rep, on becnh or presses.
Good point. If you keep the angle of your upper and lower arm straight, the triceps are basically just acting as stabilisers. The bench press is different. If the triceps only acted as stabilisers, it would be a flye.
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Yeah man. I see guys always bitching about injuries doing heavy half reps. One guy does shitty clean curls and has a torn bicep. Nothing is 100% preventable but I think if you always do partials and never work the full ROM that it can cause problems.
One exercise, that I think JPM mentioned, that I saw my football buddies do was 1.5 rep bench presses. 1 full rep, followed by the bottom half. They'd do sets of 3-10 which actually totals 6-20 reps. I never tried it but it's cool to watch. They handle some decent weight on it.
the thing is that i actually rarely do presses. i like rear delts laterals (various types - free wight and machien) and front raises and upright rows. so as far as that goes, i think ill be okay, since i rarely do those ayways.
the bench thing does sound fun, ill try it out.
goneaway - i thought about, your right the tri's will be at least contracting to push the weight up some, however i still think it will be of minimal consequence.
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the thing is that i actually rarely do presses. i like rear delts laterals (various types - free wight and machien) and front raises and upright rows. so as far as that goes, i think ill be okay, since i rarely do those ayways.
the bench thing does sound fun, ill try it out.
goneaway - i thought about, your right the tri's will be at least contracting to push the weight up some, however i still think it will be of minimal consequence.
You should be fine then. I never really see anything but full ROM on the exercises you mentioned.
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In the end, doing partial reps means you can use more weight. Some exercises - when focusing on a particular part of the ROM - have been all-but proven successful in developing the specific part of the muscle that the ROM focuses on. If you focus on the lower half of bench press, you'll develop a wide chest, but likely have fairly flat inner pecs. If you focus on the top half of the biceps curl, you'll likely get peaked biceps but lose fullness down the arm to the elbow. How it relates to shoulder presses, I have no clue.
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Partial reps WILL lead to injury if thats all you do. Your flexibility goes down and soon you will push past where you have become "comfortable" and RIPPP! I have done it myself.
That being said, I cannot get the bar to touch my shoulders AT ALL. The bar stops right under my chin. :-\
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hmmm i had seen a vid of chris chormier pressing 405 on incline, but he stops before his chin, not full but looks clean though......
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Incline press - 1-2 inch from my chest, any lower doesn't feel comfortable at all. By this point my pecs are stretched out anyway, so I don't feel the need to go any lower.
Military press - Down to about nose level. I get an uncomfortable clicking in my shoulder joint if I go any lower (I get the same clicking in side laterals and upright rows?)
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same here.
i can only go but so low with the incline BB but i can go lower on the DB incline, so i barely ever BB inclines anymore unless i am trying to change it up.
again with the military press i can only go to my chin or slightly above before my shoulders start to feel uncomfortable, so again i prefer to use DBs. i also like to use the machine and the hammer strength for shoulder presses.