ROM in benching and pushups

[Chris Correia]

So is there additional benefit from going deeper/lower with benches and pushups, or is it just fine -- and even preferred -- to say within a certain ROM?

I have a shoulder that's been a bit sore, so I figured I'd start by limiting some overhead work to one day, and also limit ROM on pushups. But, I'm not sure what best ROM would be. In classes, most of us (men, at least) do them on fists/knuckles, so that introduces a potentially greater ROM if getting the chest close to ground. At home, I'll do them on hands. Should the limit be to keep the hands in front of the chest, so that they don't break the plane of the front of the chest? Same question for benches.

I figure I'll have all students work within that same ROM, (many do anyway, but I admonish them for cheating; doesn't change anything, though LOL) as a preventive measure, if not just to pay closer attention to something (yet another thing . . . LOL )

[Lisa~]

Limiting ROM would only be necessary if there is a joint issue to consider. In your situation I'd limit bench press ROM to elbows not going lower than the bottom or the bench (or just do board presses or floor presses for a while). But I'd allow push-ups to be full ROM as long as they don't specifically cause you pain. Push-ups allow the scapulae to move freely and usually are not the culprits in joint pain issues. But if it hurts, modify it or don't do it.

If you want to watch out for your students, be more aware of the scapular positioning during pushing movements and make corrections to their technique when and if needed. Limiting ROM across the board doesn't make sense to me.

[Chris Correia]

Thanks, Lisa. I figured that benefit of scapular mobility in pushups. Sometime I specifically work shorter sets in classes with full range at both ends of the movement, including doing the PLUS.

What exactly should I look for in the scapular position/movement in students? I notice a few "hunch" the upper back/scapulae, and I point that out to them.

[Alcoholiday]

if your shoulders are sore, i would do something like board presses for a few weeks. 1-2 board at least, and maybe avoid overhead pressing for a week or two and replace with more rear delt work, and prehab stuff. Tom Deebel has recommended doing things like board presses for people with shoulder injuries. It takes the stress off of your shoulders, and becomes a tri movement the higher the boards, and still some chest. Basically, if it hurts, or bothers your shoulders, don't do it, and work around the areas that hurt the best you can.

for pushups, it doesn't really matter as long as it doesn't hurt. Hand positioning doesn't matter, because your chest is going to hit the ground, or close to it. It's not going to go PAST your hands, unless you're doing something like pushups on dumbbells, medicine balls, plates, etc. Then, i would watch my ROM.

[Lisa~]

I was mainly thinking of bench pressing. Scapulae retracted and depressed and locked into place there during the whole movement, no protraction at the top of the press. With push-ups there is a lot of room for individual differences, but if you're coaching the movement just cue depression and tight lats during movement, no shrugging. Also look for winging from excessive kyphosis. You really can't get good scapular position until the spine is neutral. The scapulae can't lie flat on a kyphotic spine.

[Chris Correia]

Originally Posted by Lisa~

I was mainly thinking of bench pressing. Scapulae retracted and depressed and locked into place there during the whole movement, no protraction at the top of the press. With push-ups there is a lot of room for individual differences, but if you're coaching the movement just cue depression and tight lats during movement, no shrugging. Also look for winging from excessive kyphosis. You really can't get good scapular position until the spine is neutral. The scapulae can't lie flat on a kyphotic spine.

OK, got it. Thanks a bunch!

[Mahler]

Originally Posted by Chris Correia

Thanks a bunch!

You are soooo from Minnesota. :p


I will not use the long arms excuse for my weak bench numbers, but they do present a problem with range of motion. As Lisa says, I limit range to just about bench level, like doing a board press without the boards. I have absolutely no problem cranking out push-ups, pull-ups, etc.

[Chris Correia]

Originally Posted by Mahler

You are soooo from Minnesota. :p

You betcha.


Hey, I've only been in MN a bit more than half as long as I've lived in MA. I'm actually reverting back to my eastness recently.

[Chris Correia]

Oh yeah, Lisa, BTW, last night, pushups hurt the shoulder. Did ten with the kids, and I didn't want to do any more.

[Frank.S]

The problem with 'guessing' where say a 2-board would be, is just that. Each rep, your just guessing. I am sure 90% of people who do this, when the weight gets heavy, the ROM lowers. I would use an actual board, or if you want to still do a legitimate press, push out your stomach and touch it on your highest point. If this still isn't enough, arch your back like you would a squat.

My dad is about 6'1 or 6'2 and his wingspan is just shy of 7 feet Who knows how that happend. Always complained about weak bench numbers. With a new powerlifter style technique, and focusing on triceps, he has made fantastic progress. Gone from a hard 185 to 'he now claims' 275lbs.. (but I have seen 250:p).

[galapogos]

Shouldn't the scapula be trained for stability rather than mobility? The shoulder joint should be the one providing the mobility AFAIK.