Progressive Bench Press Range Study
Recent research found that progressively increased range of motion in bench press training produces similar strength gains to full range of motion training, though bar kinematics differ. The study provides new insights for strength training programming and exercise variation.
- The study involved 50 men with resistance training experience who were divided into four groups: full range of motion, two-thirds range of motion, one-third range of motion, and a control group that ceased training for the 10-week duration of the experiment. - While strength gains were similar, the group training with a full range of motion demonstrated the most significant overall neuromuscular improvements. - Bar kinematics, or the path and velocity of the barbell, differ between ranges of motion; fatigue during a set to failure can also alter an individual's bar path and lifting speed. - Training with a partial range of motion may allow a lifter to use heavier weights, which can help in overcoming weak points in the lift and building confidence with heavier loads. - Some research indicates that different ranges of motion can target muscle activation differently; for instance, the upper-half of the bench press may emphasize the triceps more, while partial ranges could increase activation in the pectoral and deltoid muscles. - The standard barbell bench press does not allow the major muscles, like the pectoralis major, to go through their full physiological range of motion; a cambered barbell is designed to permit an extended range. - A meta-analysis of various studies concluded that both full and partial range of motion resistance training were similarly effective for increasing muscle size and strength. - Some training philosophies suggest that combining full and partial range of motion reps may be a beneficial strategy for maximizing muscle growth and strength.
