Full Range of Motion???

Nath · 13-02-2008, 10:22 AM

Just wondered what peoples views on full range of motion are?? I have always been told and always practiced a full range of motion for all my exercises. I was however advised differently recently. My bench for example, my form is ussually good, and I slowly lower t bar down to my chest, touch the chest, pause, and then drive the bar back up and pretty much lock out my arms. I was advised t'other day that I might be better to stop the lowering portion 2-3 inches before touching my chest and not locking out my arms, basically, trying to keep the pectorials under constant pressure, and minimising any engagement of the delts. I did a few sets like this and found I was pressing way in excess of the weight i ussually press, but couldn't help feel that I was in some way cheating.
I would be very interested and gratefull to hear the opinions of others.
Yak Shimash!

crazycal1 · 13-02-2008, 10:47 AM

just think how much lower youre taking the bar compared to someone who is very thickset.it`ll be alot more if you take the bar down to your chest.
i think as trainers get older they have to modify their ROM.
a full ROM probly grows more muscle,but only if you can stay injury free-which trust me now will get harder and harder as you age.
i thinkthe west ROM is the one that allows you to train week in week out and stay injury free.
ive only taken the bar to with in 1-2 " of my chest for years now-prior to that i got alot of pain from my front delt pec tie in area.
wieght is only a number-as long as that number increases over time it aint cheating.

Nath · 13-02-2008, 10:51 AM

Yeah, thanx cal, I have been nursing a sore shoulder for a while and the same guy said that it may be a product of my bench press, he made me do an intersting experiment, i took an oly bar and lowered it down to a resting postion witch interestingly was about an inch and a half above my chest. It maybe that I've been doing myself no favours by making a point of touhing my chest.

crazycal1 · 13-02-2008, 11:08 AM

you could think of a safe ROM as the angle of your arms shoulders at the bars lowest point as 90 degrees.
at the mo ive swapped over to dips entirely as pressing movements do weird things to my shoulder blade area muscles...
whatever it takes...

**Tall** · 13-02-2008, 11:10 AM

Quote:

Originally Posted by crazycal1

you could think of a safe ROM as the angle of your arms shoulders at the bars lowest point as 90 degrees.
at the mo ive swapped over to dips entirely as pressing movements do weird things to my shoulder blade area muscles...
whatever it takes...

RC injury Cal?

Nath · 13-02-2008, 11:11 AM

Funny u should say that mate, my niggly shoulder seems to be around the shoulder blade and trap area. While Pressing with the shorter range of motion, I found that my shoulder was unaffected.

crazycal1 · 13-02-2008, 11:39 AM

some say yes others say no-
ive been meaning to put this pic up for ages to ask you all...

pain is under the left hand edge of the blade.

SX Dave · 13-02-2008, 05:10 PM

id say a persons ROM (obv varies person to person) is the maximum comfortable range while remaining injury free.

when i first started training i was told to only lower the bar till my arm were at right angles = bar quite far (prob +6" )from my chest and not my full range of movement. I was then told i should move the bar lower by someone else, tried it and couldnt lift as much, guess this ties in with what you have said Nath in an opposite kind of way LOL.

I now lower the bar to within 1-2" of my chest as i find this hardest and havent had any injury problems, feels like i was cheating before as i lifted more weight far easier. Why make things easy for myself LOL

Gazz · 13-02-2008, 05:40 PM

I use a short range of motion when dumbell pressing.I don't drop my hands very low and i don't lock out my elbows at the top i just pump the rep in between.On the barbell,i was told to never bounce the bar off your chest.Stop it 2-3 inches above.But you watch any video of most pro's they're bouncing off like a trampoline.I supose its a case of which ever you prefer.Personaly i've had hardly any injuries or shoulder straines and niggles with a shorter range.

Gazz · 13-02-2008, 10:38 PM

Quote:

Originally Posted by crazycal1

some say yes others say no-
ive been meaning to put this pic up for ages to ask you all...

pain is under the left hand edge of the blade.

What do you do to train upper back Cal?

Looks like you've pulled a Rhomboid cheif!

13-02-2008, 10:22 AM	#1 (permalink)
Nath Join Date: Sep 2007 Location: Solihull UK Posts: 442 Rep Power:	Full Range of Motion??? Just wondered what peoples views on full range of motion are?? I have always been told and always practiced a full range of motion for all my exercises. I was however advised differently recently. My bench for example, my form is ussually good, and I slowly lower t bar down to my chest, touch the chest, pause, and then drive the bar back up and pretty much lock out my arms. I was advised t'other day that I might be better to stop the lowering portion 2-3 inches before touching my chest and not locking out my arms, basically, trying to keep the pectorials under constant pressure, and minimising any engagement of the delts. I did a few sets like this and found I was pressing way in excess of the weight i ussually press, but couldn't help feel that I was in some way cheating. I would be very interested and gratefull to hear the opinions of others. Yak Shimash!

13-02-2008, 10:47 AM	#2 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,846 Rep Power:	Re: Full Range of Motion??? just think how much lower youre taking the bar compared to someone who is very thickset.it`ll be alot more if you take the bar down to your chest. i think as trainers get older they have to modify their ROM. a full ROM probly grows more muscle,but only if you can stay injury free-which trust me now will get harder and harder as you age. i thinkthe west ROM is the one that allows you to train week in week out and stay injury free. ive only taken the bar to with in 1-2 " of my chest for years now-prior to that i got alot of pain from my front delt pec tie in area. wieght is only a number-as long as that number increases over time it aint cheating. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

13-02-2008, 10:51 AM	#3 (permalink)
Nath Join Date: Sep 2007 Location: Solihull UK Posts: 442 Rep Power:	Re: Full Range of Motion??? Yeah, thanx cal, I have been nursing a sore shoulder for a while and the same guy said that it may be a product of my bench press, he made me do an intersting experiment, i took an oly bar and lowered it down to a resting postion witch interestingly was about an inch and a half above my chest. It maybe that I've been doing myself no favours by making a point of touhing my chest.

13-02-2008, 11:08 AM	#4 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,846 Rep Power:	Re: Full Range of Motion??? you could think of a safe ROM as the angle of your arms shoulders at the bars lowest point as 90 degrees. at the mo ive swapped over to dips entirely as pressing movements do weird things to my shoulder blade area muscles... whatever it takes... ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

13-02-2008, 11:11 AM	#6 (permalink)
Nath Join Date: Sep 2007 Location: Solihull UK Posts: 442 Rep Power:	Re: Full Range of Motion??? Funny u should say that mate, my niggly shoulder seems to be around the shoulder blade and trap area. While Pressing with the shorter range of motion, I found that my shoulder was unaffected.

13-02-2008, 11:39 AM	#7 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,846 Rep Power:	Re: Full Range of Motion??? some say yes others say no- ive been meaning to put this pic up for ages to ask you all... pain is under the left hand edge of the blade. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

13-02-2008, 05:10 PM	#8 (permalink)
SX Dave Join Date: Jun 2007 Location: Essex Posts: 218 Rep Power:	Re: Full Range of Motion??? id say a persons ROM (obv varies person to person) is the maximum comfortable range while remaining injury free. when i first started training i was told to only lower the bar till my arm were at right angles = bar quite far (prob +6" )from my chest and not my full range of movement. I was then told i should move the bar lower by someone else, tried it and couldnt lift as much, guess this ties in with what you have said Nath in an opposite kind of way LOL. I now lower the bar to within 1-2" of my chest as i find this hardest and havent had any injury problems, feels like i was cheating before as i lifted more weight far easier. Why make things easy for myself LOL ______________________ "Lack of will power has caused more failure than lack of intelligence or ability." "Always living, Forever dying"

13-02-2008, 05:40 PM	#9 (permalink)
Gazz Sweat means effort! Join Date: Jan 2008 Posts: 631 Rep Power:	Re: Full Range of Motion??? I use a short range of motion when dumbell pressing.I don't drop my hands very low and i don't lock out my elbows at the top i just pump the rep in between.On the barbell,i was told to never bounce the bar off your chest.Stop it 2-3 inches above.But you watch any video of most pro's they're bouncing off like a trampoline.I supose its a case of which ever you prefer.Personaly i've had hardly any injuries or shoulder straines and niggles with a shorter range. ______________________ "Practice puts brains in your muscles"

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