Partial rep training for bench press

[BobCW]

Does anybody have any info on this subject?


Specifically what does it do for you? How many sets and reps? Can use do another chest exercise on the same day?

 

[SpyWizard]

I do partials, but as stated, static training will give more strength gains...

 

[JDid23]

for clarification: static training is when you just hold the bar in the top position of the bench, right?

 

[zedhed]

For any guyz that have any shoulder iusses at all this is the only way you should be benching. In this instance partial rep would mean not going lower then your shoulder blade on the bench. This way you can still bench and still have those benefits. Maybe not the full extent, but better then not benching at all. For me this means that I get to within roughly 3" of my chest at the bottom.
Does that last bit of stretch make that big of a difference? Dunno, but it dosnt matter as that is what I can do on a week to week basis.

 

[shibs]

for clarification: static training is when you just hold the bar in the top position of the bench, right?

yes

 

[ExtraMile]

for clarification: static training is when you just hold the bar in the top position of the bench, right?

doesnt have to be the top position.

If you just help it at lockout your muscles would only be stabilising, and your joints would be taking some of the weight too. This might work for CNS stimulation and help you get used to physically having heavy weights in your hands but your muscles wont exactly be resisting the weight.

If however you lowered the bar half way down and held it in the middle of the ROM on the bench and did the static hold there, the chest, shoulders and triceps would be taking alot more of the weight and working much harder to do the static hold, the theory is that this would stimulate the muscles much more then simply supporting it at lockout.

so there's two ways to do it.

 

[SpyWizard]

for clarification: static training is when you just hold the bar in the top position of the bench, right?

not at the very top, a couple inches below, when we fully extend it transfers the weight to our skeletal system and you don't want to put your ligaments/joints under that kind of strain..

 

[moya]

EM, you are golden bro...
Guru is correct...

 

[ExtraMile]

EM, you are golden bro...
Guru is correct...

Lol thanks man, I didn't choose my title to be guru though I just set it as default and that's what it came up as!

 

[the.gladiator1987]

yea wtf im cyborg wtf?

lol yea i agree with static training. Im gonna start adding it in. When do you guys do it, after your heavy set? or before?