I typically do a full bench (lift bar, bring down and tap chest and then push back up) on my routines but when I start doing reps with heavier weights I tend to mix it up with half bench. My arms are long and when I bring down my maximum bench (right now I'm up to 315) my chest really gets punished from the stretching. It's true that if you half bench that isn't your true bench but I feel the exercise works fine for me and it helps build a comfort level with that weight you are doing so you can go to a full bench.
Half bench
- Thread starter oddyager
- Start date
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
- 81
It doesn't really work you fine. It sets you up for weakness and injury due to the lack of of range of motion. Do the full bench. If you have to go lighter, go lighter. The overall weight doesn't matter. It matters that you're doing it right, minimizing your risk of injury, and that you're not setting yourself up for a mishap later.
glenn beck
Platinum Member
- Oct 6, 2004
- 2,380
- 0
- 0
If you can't bench 315 with a full range of motion, you can't bench 315. Period. If you do it only half way, nothing good will come of it. The top part of the motion uses primarily triceps and shoulders for lockout, so your chest won't be involved much. Instead, you'll just be putting tons of extra stress on the rotator cuff, which is a really quick way to injure it.
In short, never accept anything less than full range of motion in any exercise. Not only are you making the exercise less effective, but you are also setting yourself up to get hurt.
In short, never accept anything less than full range of motion in any exercise. Not only are you making the exercise less effective, but you are also setting yourself up to get hurt.
BeauJangles
Lifer
- Aug 26, 2001
- 13,941
- 1
- 0
presidentender
Golden Member
- Jan 23, 2008
- 1,166
- 0
- 76
But those guys who squat 300 lbs for, like, six inches! And those other guys, who curl between 90 degrees and the top instead of going all the way down! And those guys who bring the bar only partway down when benching! Wait, are you saying they're doing it wrong? *gasp*
M0oG0oGaiPan
Diamond Member
Tell your spotter to get an arm workout in and lift your weight for you lol. Or just get 6 spotters and put that weight up to 500. None of this half bench nonsense :Þ
you forgot to mention the case where the guy is benching 300lbs for 6 inches... while his spotter is shrugging it for 6 inches. nothing like teamwork in the weight room.
presidentender
Golden Member
- Jan 23, 2008
- 1,166
- 0
- 76
My favorite is teamwork on squats. I've only seen it once. They did a set of ten, with 225. I don't think the one who was supposed to be lifting got a single rep on his own.
I just wrote a thread about this on another forum a few hours ago. Like brikis98 said, if you can't bench XXX without full ROM, you can't bench XXX. Period. That's it. "Half-benching" may as well be not at all benching. It reminds me of the good old college days of lifting .. all the male boasting on the dorm floor, "Yeah man, I can bench XXX no problem, I thought you'd be stronger than me since your so much bigger.. blah blah blah." "Alright, let's go find out." First guy then proceeds to move the bar an entiretly of 12 inches, 6 down, 6 up. So I bust his balls a bit, he tries it again, it gets to his chest and then doesn't move in an inch. :roll:
Almost as good is the dude I saw on Wednesday at the gym. Rolled into the gym with his belt already on (of course), walked over to the Smith Machine (of course). Threw on 225, did 4 speed squats (didn't even get close to parallel, maybe he hit 45 degrees?). Then 315, 2 reps, same awful depth (THIS time he rapped up his knees tho!), then 405 for 1, with belt, knee wraps, and 45 degree depth. WTF are people doing?
Almost as good is the dude I saw on Wednesday at the gym. Rolled into the gym with his belt already on (of course), walked over to the Smith Machine (of course). Threw on 225, did 4 speed squats (didn't even get close to parallel, maybe he hit 45 degrees?). Then 315, 2 reps, same awful depth (THIS time he rapped up his knees tho!), then 405 for 1, with belt, knee wraps, and 45 degree depth. WTF are people doing?
Gentlemen, may I present to you:
Assisted clean 315lbs (see videos from same user for another 30 assisted cleans/powercleans)
http://www.youtube.com/watch?v=mmecTqPu62I
I like the spotter behind too.
There was an assisted deadlift one as well but I can't find it.
Assisted clean 315lbs (see videos from same user for another 30 assisted cleans/powercleans)
http://www.youtube.com/watch?v=mmecTqPu62I
I like the spotter behind too.
There was an assisted deadlift one as well but I can't find it.
wheresmybacon
Diamond Member
- Sep 10, 2004
- 3,899
- 1
- 76
The 45-degree range of motion with squats is an epidemic. My favorite thing I've seen so far is there's a trainer @ my new gym who does it. What the hell is that even doing? Why even waste your time...
Good lord.
Oh, and I don't know about assisted deadlifts, but I've seen people with hillariously bad deadlift form and awesome squatting.
BeauJangles
Lifer
- Aug 26, 2001
- 13,941
- 1
- 0
Bad Bench - http://www.youtube.com/watch?v...Ig2s8k&feature=related
Awful, AWFUL deadlifts - http://www.youtube.com/watch?v...2Un_8I&feature=related
Hilarious Kid - http://www.youtube.com/watch?v...RTpMN8&feature=related ... I actually feel bad for him.
Awful, AWFUL deadlifts - http://www.youtube.com/watch?v...2Un_8I&feature=related
Hilarious Kid - http://www.youtube.com/watch?v...RTpMN8&feature=related ... I actually feel bad for him.
SearchMaster
Diamond Member
- Jun 6, 2002
- 7,791
- 114
- 106
No joke, my 5 year old can bench 75 pounds. I don't let my kids lift weights often, and for him to do that I have to stabilize the bar (but not help lift), but he's incredibly strong for his age. I'm not about to let him try but I'm quite sure he could deadlift 100.
BeauJangles
Lifer
- Aug 26, 2001
- 13,941
- 1
- 0
Hey, I have no problem with letting your kid lift a bit. I thought the video was horrible because he became such spectacle and acted like he was some big tough guy. I'm not blaming the kid, I think it's terrible parenting.
Has anybody here ever heard of board presses? What about rack pulls? Essentially both are considered only part of the actual movement (bench and deadlift, respectively), but are widely regarded as great exercises to bring up weak points.
Absolutely have heard of (and done) board presses and rack pulls. These are VERY different than shitty form. There is a purpose to boards and rack pulls, like you've said. It's not the same as throwing on more weight than you can handle and not completing the proper exercise.
by half rep do you mean getting your shoulders at right angles, if so thats the correct form. by allowing the bar too go right down to your chest your just putting un-nessesary strain on your joints.
BeauJangles
Lifer
- Aug 26, 2001
- 13,941
- 1
- 0
If you're trying to say that the bar should basically be over your neck, that's incorrect and dangerous.
TRENDING THREADS
-
Discussion Zen 5 Speculation (EPYC Turin and Strix Point/Granite Ridge - Ryzen 9000)- Started by DisEnchantment
- Replies: 25K
-
Discussion Intel Meteor, Arrow, Lunar & Panther Lakes Discussion Threads
- Started by Tigerick
- Replies: 21K
-
Discussion Intel current and future Lakes & Rapids thread- Started by TheF34RChannel
- Replies: 23K
-
-
Facebook
Twitter