Optimising Bench Press Performance

If you’ve ever wondered how different ranges of motion (ROM) in the bench press affect your clients’ performance, fatigue levels, and metabolic stress, you’re not alone. Recent research has shed some light on how we can manipulate ROM to target specific outcomes, whether it’s hypertrophy, strength, or endurance. Let’s take a look at the findings of a recent study comparing the effects of full and partial ROM in bench press exercises, and how we can use this information to help clients achieve their goals without unnecessary fatigue.

Overview of the Study

This study, titled “Fatigue and Metabolic Responses during Repeated Sets of Bench Press Exercise to Exhaustion at Different Ranges of Motion,” aimed to compare the immediate effects of different ranges of motion (ROM) on fatigue and metabolic responses during bench press exercises. Ten resistance-trained men took part, performing three sets to momentary failure with two-minute rest intervals at three different ROMs: full ROM (FULL), partial ROM involving the bottom half (BOTTOM), and partial ROM involving the top half (TOP).

Key Findings

Load and Number of Repetitions

• Participants were able to lift a heavier load in the TOP condition compared to FULL and BOTTOM ROMs.
• More repetitions were completed in the TOP ROM compared to FULL and BOTTOM, particularly in the first set.

Work and Fatigue

• Work per repetition was highest in FULL ROM compared to TOP and BOTTOM.
• The rate of decline in mean barbell velocity (an indicator of fatigue) was greater in FULL ROM than in both TOP and BOTTOM.
• Fatigue was more pronounced in the FULL ROM condition, likely because the barbell had to travel a longer distance, resulting in increased energy demands.

Blood Lactate Concentration

• Blood lactate levels increased similarly across all ROM conditions, suggesting that metabolic stress was comparable among the three ROMs, even though performance outcomes varied.

Muscle Length and Fatigue

• Fatigue was greater in the BOTTOM ROM compared to TOP, possibly due to the longer muscle length experienced in the BOTTOM condition, which led to increased metabolic and neural fatigue.

Velocity and Fatigue Profiles

• Mean and peak barbell velocities were initially higher in FULL ROM but dropped more rapidly, eventually equalising with TOP and BOTTOM conditions by the final repetitions of each set.

The results suggest that training at the TOP ROM allows for higher loads and more repetitions, which could be beneficial for maximising external work while minimising fatigue. On the other hand, FULL ROM induces greater fatigue due to the increased work required per repetition.

Understanding the Role of Muscle Length in Fatigue Management

When it comes to resistance training, the length of a muscle during exercise plays a crucial role in determining the level of fatigue experienced. This study examined how different ROMs—specifically, the top half (TOP), bottom half (BOTTOM), and full ROM (FULL) of a bench press—affect performance and fatigue. The findings were fascinating: when participants performed the bench press at the BOTTOM ROM, they experienced greater fatigue compared to the TOP ROM, despite using a lighter load.

The explanation lies in muscle length. At the BOTTOM ROM, the muscles—such as the pectoralis major, anterior deltoid, and triceps brachii—are at a longer length. This increased muscle length can lead to greater metabolic and neural fatigue, making it harder for the muscles to maintain force and power. In contrast, the TOP ROM allowed participants to lift a heavier load with less fatigue, as the muscles were in a shorter and more mechanically advantageous position.

Practical Application

For clients who struggle with fatigue or have limited energy during training, focusing on the TOP ROM can be a smart strategy. This ROM allows them to lift heavier weights while managing fatigue more effectively. Incorporating partial ROM exercises into their routines can also be a useful way to increase intensity without overworking the muscles. However, for those aiming to improve muscle endurance or adapt to greater fatigue, BOTTOM ROM exercises could be introduced strategically to push limits and adapt to longer muscle lengths.

Blood Lactate Levels and Fatigue: What We Need to Know

Blood lactate is often discussed as an indicator of metabolic stress, particularly during high-intensity training. The study found that blood lactate concentrations increased similarly across all three ROM conditions, suggesting a significant glycolytic contribution regardless of the range of motion. In simpler terms, the body’s reliance on anaerobic metabolism was consistent, regardless of whether the bench press was performed with a full or partial ROM.

This finding has important implications for programming exercise intensity and rest periods. Elevated blood lactate levels are often linked to muscular fatigue and a reduction in performance, but they also indicate that the muscles are being challenged effectively, leading to adaptations such as hypertrophy and improved endurance. For hypertrophy-focused sessions, shorter rest intervals can be used to maintain elevated lactate levels, thereby promoting muscle growth. For clients focusing on endurance, monitoring lactate levels and allowing sufficient recovery is essential to optimise performance while avoiding excessive fatigue.

Full vs. Partial Range of Motion: When to Use Each for Optimal Results

The decision to use full or partial ROM during resistance exercises like the bench press depends on the client’s goals. The study highlighted both the benefits and limitations of these different ROMs:

• Full ROM (FULL): This involves moving the barbell through its entire vertical displacement. Full ROM was found to induce more fatigue due to the greater work per repetition. However, it is highly effective for building overall strength and improving joint mobility. For clients looking to maximise muscle hypertrophy and joint stability, FULL ROM should be a staple in their programme, as it works the muscles through their entire length and helps build resilience.
• Partial ROM (TOP and BOTTOM): The TOP ROM allows for lifting heavier loads with less fatigue, which can be particularly useful for building strength and focusing on a specific part of the movement. BOTTOM ROM, although more fatiguing, can be useful for developing strength at longer muscle lengths and improving endurance. For clients aiming to improve their lockout strength or for those who struggle with fatigue during full bench press sets, TOP ROM exercises could be introduced. Meanwhile, BOTTOM ROM can be a challenging addition to boost muscle endurance and adapt to longer muscle length stress.

Maximising Bench Press Performance: The Benefits of Partial Range of Motion Training

One of the key takeaways from this study is the benefit of partial ROM training—specifically, the TOP ROM—for maximising bench press performance. Participants performing TOP ROM lifted heavier weights, completed more repetitions, and experienced less fatigue compared to FULL or BOTTOM ROM. This makes partial ROM training ideal for clients who want to boost their bench press performance without pushing their muscles into excessive fatigue.

How to Incorporate Partial ROM

Start by adding partial ROM sets at the end of a regular bench press workout. For instance, after completing a standard set of bench presses, add a few sets of TOP ROM presses at a higher load. This strategy helps clients increase overall workload and target specific strength adaptations without overworking the entire range of motion.

Designing Bench Press Workouts to Balance Load and Fatigue

To design effective bench press workouts, it’s crucial to balance load and fatigue. Based on the study, alternating between FULL and partial ROM can be an effective way to achieve this balance. Here’s an example of how to structure a bench press workout to make the most of these findings:

1. Warm-Up: Start with a light weight and FULL ROM to engage all muscle groups and promote blood flow.
2. Strength Phase: Perform sets with the TOP ROM at a higher load, focusing on controlled movement and maximum repetitions. This phase is ideal for increasing load capacity and overall strength.
3. Fatigue Phase: Include BOTTOM ROM sets at a moderate load to induce greater muscle length fatigue, which can help in building endurance and adapting the muscles to higher metabolic stress.
4. Finisher: Conclude with a set of FULL ROM repetitions, focusing on technique and controlled movements to fatigue the muscles comprehensively and improve joint stability.

This varied approach ensures clients can build strength, endurance, and muscle hypertrophy without overtraining or causing unnecessary fatigue.

Closing Thoughts

The insights from this study offer a valuable roadmap for fitness professionals looking to maximise client performance while managing fatigue effectively. Understanding the role of muscle length, blood lactate, and different ranges of motion can help you create tailored programmes that are not only effective but also sustainable. By carefully structuring workouts and utilising both full and partial ROM, you can help your clients lift heavier, train longer, and ultimately achieve their fitness goals with reduced risk of burnout or injury.

Reference: Tsoukos, A., Krzysztofik, M., Wilk, M., Zajac, A., Panagiotopoulos, M. G., Psarras, I.-I., Petraki, D. P., Terzis, G., & Bogdanis, G. C. (2024). Fatigue and Metabolic Responses during Repeated Sets of Bench Press Exercise to Exhaustion at Different Ranges of Motion. Journal of Human Kinetics, 91, 61-76. Click here to review the full research article

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