Progressive Range Bench Press Study
A new MDPI study found that progressively increasing bench press range of motion provides similar strength gains as full range of motion training, though it may not match full range for bar path consistency. This approach could benefit lifters with mobility limitations or joint concerns while still building strength effectively.
- The study involved sixteen resistance-trained males who were split into two groups: one performing progressive partial range of motion (pROM) and the other full range of motion (fROM). The pROM group utilized "Bench Blokz" to incrementally increase the range of motion each week, starting 5 inches from the chest and ending at 2 inches. - The progressive range of motion group trained with a supramaximal intensity of 105% of their one-repetition maximum (1RM), while the full range of motion group followed a linear periodization model, training at 80–87.5% of their 1RM. Despite the different training loads and ranges of motion, both groups experienced significant and comparable increases in their 1RM strength over the four-week study. - While strength gains were similar, only the full range of motion group showed significant improvements in several bar kinematics, including first peak velocity and eccentric velocity. This suggests that full range of motion training may be superior for developing consistency and control of the bar's path. - An inconsistent bar path can lead to failed lifts and may increase the risk of shoulder injuries, which are common in bench pressing. A proper bar path, often described as a slight "J" curve, helps keep the bar aligned with the shoulder joint, reducing stress. - The bench press is a frequent cause of injuries among powerlifters, with common issues including rotator cuff strains, shoulder impingement, and pectoralis major tears. These injuries are often linked to heavy loads and technique flaws. - Progressive range of motion is a form of progressive overload, a fundamental principle in strength training where the stress on the muscles is gradually increased over time to stimulate adaptation. Other methods of progressive overload include increasing weight, repetitions, or training volume. - Partial range of motion training can be a useful tool for working around injuries that cause pain in specific positions or for targeting muscle growth through constant tension. However, relying solely on partial reps may compromise strength at the end ranges of motion and could increase injury risk in some situations.
