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Originally posted by Josh While doing db bench press earlier today, an instructor in my gym noticed that at the bottom of the movement I lowered my elbows deep to the point that my chest is a bit stretched. I thought this is part of the reason for using db instead of bb, that is to provide fuller rom, and I understand this as going deeper at the bottom and be able to squeeze the chest at the top by bringing the 2 dbs together. But the instructor said that at the bottom I should not lower the elbows too low, instead I should only lower them until the upper arms are just below horizontal, that's enough. The reason is if the elbows are down to the max then there is no more tension at the chest muscle, so in order to keep the chest muscle under constant tension during the entire set I should hold the elbows just below horizontal and push again from that point. Is this correct? |
| This got me thinking, would doing a full rom really takes the tension away from the muscle being worked on? Db bench press can be one example, but maybe the same thing is true for shoulder press, leg press, curls, etc. For instance for shoulder press, I guess full rom would mean lowering the elbows to the max bottom position, but may be it's better to hold the elbows before the max bottom in order to maintain constant tension on the shoulder muscles. Does this mean that generally it is actually not advisable to go to full rom? |
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Originally posted by Snake_Eyes However, I think the advice is sound just for the fact that doing DB Presses that low can severely f*ck with my rotator. |
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