Progressively Increased Range of Motion Confers Similar Strength Improvements but Not Bar Kinematics as Full Range of Motion Bench Press

Background: Full versus partial range of motion (ROM) bench press (BP) training has only been investigated at submaximal loads with discrete joint angles during training. The aim of this study was to compare the effects of a 4-week supramaximal progressive partial ROM (pROM) BP program to a traditional submaximal full range of motion (fROM) program on 1-RM strength and bar kinematics. Methods: Sixteen resistance-trained males (22.2 ± 1.4 years, 180.1 ± 6.3 cm, 88.5 ± 8.6 kgs, 1RM ≥ 1.25× body mass, 6 years’ experience) were randomized into pROM (n = 7) or fROM (n = 9). The pROM group performed BP at 105% 1RM using Bench Blokz to decrease the distance from the bar to the sternum by 1″ increments each week (5″ to 2″). The fROM group followed a strength oriented linear periodization model (80–87.5% 1RM). Both 1RM strength and 3D kinematics were assessed pre- and post-intervention using a 2 × 2 (Group × Time) ANOVA with Bonferroni corrected pairwise comparisons. Results: Both groups significantly increased 1RM strength (F = 45.82, p < 0.001), with no significant differences between groups. Pairwise comparisons revealed that only the fROM group experienced significant increases in 1st peak velocity (p = 0.023), eccentric velocity (p = 0.009), mean concentric force (p = 0.04) and quartile 2 mean concentric force (p = 0.01). Conclusions: Supramaximal pROM training is an effective strategy for increasing 1RM strength in experienced lifters, yielding results comparable to traditional fROM training over the course of a 4-week strength block. However, there are notable changes in bar kinematics surrounding the eccentric-concentric phase change that were only observed after fROM training.