Overcome plateaus with variation

Overcome plateaus with variation

April 03, 2024

Using a towel or block on your chest to perform bench presses with a shorter range of motion can be beneficial in certain situations. Here are some potential benefits and considerations. Keep in mind that the BFS Total Program emphasizes using a towel bench press in conjunction with the full bench press:

Joint Stress Reduction and Overcoming Plateaus: Shortening the range of motion can reduce stress on the shoulder joints, particularly for individuals with pre-existing shoulder issues or limited mobility. By avoiding excessive shoulder extension at the bottom of the lift, you may experience less discomfort and risk of injury. However, it's crucial to ensure that the shortened range of motion is appropriate and doesn't compromise proper form or muscle engagement.

Overcoming Plateaus: Introducing variations like bench presses with a shorter range of motion can help overcome plateaus in strength or muscle growth. Changing the stimulus can shock the muscles and stimulate new adaptations, leading to continued progress. This is particularly relevant for advanced lifters who may benefit from novel training techniques to spur gains.


IMPORTANT: Shortened-range bench presses require careful attention to form and technique to avoid compensations or improper mechanics. It's crucial to maintain a stable and controlled movement pattern, even with a reduced range of motion, to minimize the risk of injury and maximize muscle engagement.

In conclusion, using a towel or block to perform bench presses with a shorter range of motion is beneficial in certain contexts, particularly overcoming plateaus. However, it's essential to approach this variation with caution, maintain proper form and technique, and balance it with full-range movements to ensure comprehensive muscle development and minimize the risk of imbalances or injuries.

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