30 Seconds Summary
Bench Press Range of Motion: An Exception to the Principle of Specificity?

  • The study investigated the effects of bench press range of motion on strength and velocity, comparing full, 2/3, and 1/3 ranges of motion over 10 weeks.
  • Participants included 49 male experienced bench pressers who underwent a periodized training program.
  • Surprisingly, the full range of motion group showed the most improvement across all tested ranges, contradicting the traditional principle of specificity.
  • The principle of specificity suggests you gain strength in the range you train, but this study indicates full range movements may be superior even for partial ranges.
  • The study suggests reconsidering training strategies to include full range of motion for overall neuromuscular adaptations.
  • Concepts from the study might extend to other exercises, suggesting that training through a longer range might benefit strength development more universally.
  • The findings propose potential adjustments for athletes, especially powerlifters, to consider longer range of motion in training for enhanced gains.
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