BENCH PRESS: ROM – RANGE OF MOTION
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STRENGTH STUDY
TESTING ROM – RANGE OF MOTION
– Bench Press 1/3 Range, 2/3 Range, Full Range
Full ROM Bench Press vs. Partial Ranges – 2019 – Martinez-Cava
Procedures
– 50 recreationally to highly resistance trained men
– 10-week velocity-based resistance training program
– using the same relative load (linear periodization), 60-80% 1RM, only differing in the ROM trained
Groups
(1) full range bench press
(2) two-thirds range bench press – block on chest
(3) one-third range bench press – double blocks on chest
Results
1. Test: 1RM full range: full range · two-thirds range
2. Test: 1RM 2/3 range: full range · two-thirds range · one-third range
3. Test: 1RM 1/3 range: full range · two-thirds range · one-third range
EMG STUDIES
PECTORALIS MAJOR UPPER, MIDDLE & TRICEPS
– Bench Press Full Range or Bench Press with 4 inch Board
Muscle activation during partial vs. full ROM in Paralympic Powerlifting .
– 2021 – Mendonça
Procedure
– 12 male athletes of elite national level in Paralympic Powerlifting
– 5 sets of 5RM @ 90%1RM Full ROM
– 5 sets of 5RM @ 130%1RM Partial ROM – 4″ or 10cm Board Press
Results
Pectoralis Major Clavicular: 90%1RM Full ROM=75% · 130%1RM Partial ROM=55% EMG
Pectoralis Major Sternal: 90%1RM Full ROM=76% ·130%1RM Partial ROM=58% EMG
+ Anterior Deltoid: 130%1RM Partial ROM=68% · 90%1RM Full ROM=53% EMG
+ Triceps Brachii – Long Head: 130%1RM Partial ROM 60% · 90%1RM Full ROM=50% EMG
1
PECTORALIS MAJOR, TRICEPS LONG HEAD & LATERAL HEAD
– Straight Bar vs. Cambered Bar
Cambered vs. Standard Bar During the Bench Press .
– 2020 – Krzysztofik
Procedure
– 12 resistance-trained males; selected loads 50%, 70%, 90% 1RM
Results for the Straight Bar
Pectoralis major: 90%1RM=100 · 70%1RM=80 · 50%1RM=80
+ Anterior deltoid: 90%1RM=110 · 70%1RM=100 · 50%1RM=80
+ Lateral head of the triceps brachii: 90%1RM=70 · 70%1RM=50 · 50%1RM=40
+ Long head of the triceps brachii: 90%1RM=90 · 70%1RM=60 · 50%1RM=40
Results for the Cambered Bar
Pectoralis major: 90%1RM=75 · 70%1RM=70 · 50%1RM=65
+ Anterior deltoid: 90%1RM=120 · 70%1RM=110 · 50%1RM=95
+ Lateral head of the triceps brachii: 90%1RM=65 · 70%1RM=45 · 50%1RM=40
+ Long head of the triceps brachii: 90%1RM=60 . 70%1RM=50 · 50%1RM=30