T Nation

OHP: Full ROM or Partial?


#1

Have neglected the press a bit since I started Powerlifting and honestly even before that so on advice from the forum its in my next training block.

I see different people do different ranges of motion like to the nose and others from a front rack. Is there a reason there’s a lot of variation in this? Is one approach better than another?

I’m not mobile enough to start from a proper front rack but can comfortably have the bar at clavicle level so I’ll call that my full ROM.

Should I do the press with full ROM?


#2

How much lower than clavicle level is full ROM?


#3

Go Full ROM if you can.

Even if you get the bar to your clavicle doesn’t mean you’re not overcompensating elsewhere and/or putting your shoulders in an awkward position. If your shoulders explode you’ll know it wasn’t such a good idea.


#4

As mentioned try full ROM but dont blow up your shoulder.

The reason for different starting positions is to compensate for poor mobility / attemt to minimise the risk of injury.

All I can say is I have a solid OHP and of all the things that has ever hurt my shoulder, a proper press from racked position is not one of them.

Cutting the motion short on the negative to try and push from a higher position on the other hands, often results in excessive elbow flare and subsequently strains.

If you are going to do partials, push from deadstop using a rack, so you can get tight and reset, rather than bodybuilder style of manually controlled partials.


#5

More seriously:

Why are you including the press in your training?


#6

Have almost completely neglected it in the past.

Including to make some gains in triceps, front delts and other muscles involved hopefully getting some carryover to bench.

EDIT: also to get bigger shoulder to be a sexier guinea pig


#7

I don’t see why you wouldn’t use a full ROM, but “full” depends on your flexibility. I see some guys only bring the bar down to their chin but I don’t see why they would do it unless their shoulders really have limited ROM.