Another "Pumping Iron" video question...

[JOKER47]

I watched Pumping Iron yesterday for the first time, and was curious about the way many of the BB in the video did their BP. It looked to me like they were doing "half-reps". (Going from touching the chest to about half-way up, then back down.)

I'm not criticizing their workout, but I always thought for BB you would do what would be considered a "full-rep". (Chest to lock-out.)

Anyone have an explanation for why they would BP the way they did? If there is a good reason for doing it the way they appear to be doing it?

Just curious,
Joker

 

[BlkWS6]

The only reason I could think of is to try and keep a more constant tension on the pecs by not fully locking out. At full lock out, the triceps will tend to receive most of the weight. I suppose it is sort of like dumbbell curls in that if you go completely up (ie. around your shoulder) a lot of the tension is off of your bicep. However if you stop just short of a lock out, there is more of a constant tension. This is just my thoughts on it, I normally only perform that kind of a rep during my warm up with light weights.

 

[JOKER47]

BlkWS6...

Do you think that could/should be incorporated into a routine? Perhaps changing from BP to lock-out and half-rep BP every few months or so? Do you think it provide any benefits to chest development of strenght for that matter?


Thanks,
Joker

 

[BlkWS6]

Well partial movements can be very beneficial to increasing strength, but not necessarily in this way. Movements such as board presses, and pin presses are essentially partial movements that will help increase your strength on the bench. I believe that ROM can be argued on certain exercises. For example as I stated earlier, curls. Also I find that db shoulder presses seem to feel much more effective when not taken to a full lock out. Think about it this way, how many people do you see take a "breather" at the top of a movement before trying to perform another rep? I myself even do it. When my chest is exhausted on the BP, if I hold the bar at lockout for a couple of seconds I seem to get just enough recovery to perform another rep. Im not saying this is right, or that every movement should stop just short of lockout. But I think it is plausible to assume that in any lockout movement (upper body), the triceps will take the majority of the stress at the lockout position, thus taking away some of the tension of the muscle you are primarily targeting. This is very hard though, so be ready for a decrease in number of reps or weight if you choose to stop just a tad short of lockout.

 

[JOKER47]

Thanks BlkWS6...

Thanks for the reply. I might give it a try for a week or two and see how it feels.

Thanks again,
Joker

 

[BlkWS6]

No problem man. I have messed with it here and there over the years, and the one thing you will notice is an incredible burn on your movements thats for sure! Good luck.

 

[CytoMel]

"Milk is for babies. When you grow up you get to drink beer."
-Arnold 1975

 

[MohawkMuscle]

Just cause they do it does not really mean it is right.

look at us when we train...We may cheat or do weird stuff here and there. We dont know why it works of it does, but hell Im 250lbs with abs.

So little guys will look at us and talk about our cheating exercises and question it..

PS Im not 250 with abs.. Im just trying to make a point,