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Half bench
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Where did you get this tidbit? That's absurd. You SHOULD be touching your chest with the bar. You need to exercise your muscles/joints in their full ROM. Also, the press well benefit from a rebound out of the bottom of the press just like squat will benefit from the rebound at the bottom of the squat. It seems that you're implying that bringing the bar to your chest will stress your joints too much? No, that's just not true. NOT utilizing full ROM often puts quite a bit more stress on a joint than does using full ROM. Look at your knees and the squat. Doing half squats and stopping above parallel is much worse on your knees than going below parallel and engaging your adductors/gluts/hammies.
I'd really like to know who instructed you in the proper half benching form?
BeauJangles
Lifer
Link to the post / article / whatever?
edit: You clearly do not want the bar to rest on your chest, so, barring that, I have no idea how touching the bar to your chest removes tension at any point during the lift.
presidentender
Golden Member
Well, I disagree with the "don't touch your chest" thing, but he was interpreting the sentence much more strongly than it should be. The idea is that by touching the bar to your chest when benching (or your chest to the ground when doing push-ups) you're taking a rest. That's what the article of dreamer44's source is afraid of. There's a huge difference between right angles and just above touching, which I think he recognizes now.
Yeah, Dad is going to raise a real winner with that lame macho crap, why is the kid walking around with his arms out like that as if he was wearing a bench shirt, when he is deadlifting? Come on dad, teach respect, hard work and dignity, of course getting pumped up is good but that is just lame especially since I'm sure most kids that size could DL their bodyweight after learning the lift.
Re: benching, it's been covered, but the idea is to "touch your shirt" not rest/bounce the bar, you will maintain tension this way, not cheat the ROM and not cheat via bounce.
presidentender
Golden Member
SociallyChallenged
Elite
Uh, that sounds like a back injury just waiting to happen to be perfectly honest. He suggests a weight 100 pounds greater than your 1RM? And 20-25 reps? This sounds like decimation of the body.
BeauJangles
Lifer
I read that article and two things struck me. I'm confused as to what the hell he's talking about. He recommends, "start squatting from a pin about four inches below the lockout." -- so that means you take the bar, get under it, lift it and lower it back down four inches for 25 reps?
I don't know too much about this sort of weight training, but it strikes me that you're right to say you put enormous strain on your body and every article he cites is at least 20 years old. I'd like to see something more recent discussing this same issue.
presidentender
Golden Member
SociallyChallenged
Elite
I don't really care about anecdotal success. That's putting 100 pounds over what your body can take in a full range of motion. Sure, limit that range of motion and up the weight a little bit. However, 100 pound over 1RM for 20-25 reps sounds like a spinal injury waiting to happen. Physiologically, if your body can't handle it in multiple planes and ranges of motion, you shouldn't put it on top of you. Seriously, I doubt any fully trained doctor, physical therapist, chiropractor, etc would suggest anything like this. I would anticipate that it would encourage disc slippage, crushed vertebra, and many more injuries. I don't necessarily think it will happen instantly, but I do think it will have severe repercussions in the future.
I've never tried the partial ROM overloading stuff myself, but I think it is a legit technique for advanced lifters. There are also walk-outs (load +100lbs on bar and walk it out of the pins, hold it, then re-rack it) for squats. Again, this is advanced stuff, no reason for a novice like myself to consider it right now.
The T-Nation article has a lot of good points as well regarding deadlifts like glute activation, dominant/tight hip flexors etc. The PMT technique Waterbury is talking about is 110% of 1RM for partial ROM as well, not 100 lbs over.
I think if people are smart about this techniques (e.g. don't just throw +100lbs on and see what happens) they could be effective. For novices, use linear progression instead.
The T-Nation article has a lot of good points as well regarding deadlifts like glute activation, dominant/tight hip flexors etc. The PMT technique Waterbury is talking about is 110% of 1RM for partial ROM as well, not 100 lbs over.
I think if people are smart about this techniques (e.g. don't just throw +100lbs on and see what happens) they could be effective. For novices, use linear progression instead.
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