Author Topic: Incline Press & Military ROM (Read 6333 times)

Stubborn · « **on:** January 03, 2009, 08:38:51 PM »

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?

Cap · « **Reply #1 on:** January 03, 2009, 08:47:27 PM »

Quote from: Lift4Size on January 03, 2009, 08:38:51 PM

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.

chaos · « **Reply #2 on:** January 03, 2009, 08:50:06 PM »

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?

Stubborn · « **Reply #3 on:** January 03, 2009, 08:50:17 PM »

Quote from: Cap on January 03, 2009, 08:47:27 PM

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!

Quote from: chaos on January 03, 2009, 08:50:06 PM

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.

laurion · « **Reply #4 on:** January 03, 2009, 09:02:19 PM »

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.

vic86 · « **Reply #5 on:** January 03, 2009, 10:32:03 PM »

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.

LatsMcGee · « **Reply #6 on:** January 03, 2009, 11:45:49 PM »

I like to bring the DBs as low as possible but I stop just short of locking out my elbows.

wes · « **Reply #7 on:** January 04, 2009, 05:19:05 AM »

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.

mass 04 · « **Reply #8 on:** January 04, 2009, 07:19:03 AM »

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.

JasonH · « **Reply #9 on:** January 04, 2009, 11:48:32 AM »

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.

tbombz · « **Reply #10 on:** January 04, 2009, 12:04:59 PM »

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.

Stubborn · « **Reply #11 on:** January 04, 2009, 02:10:28 PM »

Well it seems that if I went to a GetBig exclusive gym I wouldnt have to watch these pussies do half reps anymore!

Thats what I get for going to 24 Hour Fitness.

GoneAway · « **Reply #12 on:** January 04, 2009, 06:06:47 PM »

Quote from: laurion on January 03, 2009, 09:02:19 PM

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.

laurion · « **Reply #13 on:** January 04, 2009, 08:35:20 PM »

Quote from: GoneAway on January 04, 2009, 06:06:47 PM

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.

The Apprentice · « **Reply #14 on:** January 04, 2009, 09:18:59 PM »

always full rom

Emmortal · « **Reply #15 on:** January 05, 2009, 12:10:32 PM »

All the way down to the chest and all the way up to lock out.

Stubborn · « **Reply #16 on:** January 05, 2009, 05:05:45 PM »

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?

QuakerOats · « **Reply #17 on:** January 05, 2009, 05:06:34 PM »

Quote from: Lift4Size on January 05, 2009, 05:05:45 PM

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.

tonymctones · « **Reply #18 on:** January 05, 2009, 07:22:54 PM »

I puss out

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

The Apprentice · « **Reply #19 on:** January 05, 2009, 07:29:03 PM »

front presses all the way, sometimes i even pause at the bottom

tbombz · « **Reply #20 on:** January 05, 2009, 07:37:29 PM »

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.

GoneAway · « **Reply #21 on:** January 05, 2009, 07:48:46 PM »

Quote from: tbombz on January 05, 2009, 07:37:29 PM

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.

MisterMagoo · « **Reply #22 on:** January 05, 2009, 07:57:31 PM »

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.

Cap · « **Reply #23 on:** January 05, 2009, 08:05:27 PM »

Quote from: tbombz on January 05, 2009, 07:37:29 PM

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.

tbombz · « **Reply #24 on:** January 05, 2009, 08:09:05 PM »

Quote from: GoneAway on January 05, 2009, 07:48:46 PM

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.