Bench Press Partials
Allows heavier loading in a partial range to overload specific portions of the bench press.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: chest. Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Set up for a standard bench press.
- Lower the bar only through the prescribed partial range.
- Press back to the starting position with control.
- Keep the core braced and feet planted.
- Repeat for desired reps.
Equipment
- Barbell
- Bench
Coaching tips
Benefits
Allows heavier loading in a partial range to overload specific portions of the bench press.
Common mistakes
Avoid using a range that is too short or losing control.
Make it harder
Increase weight or expand the range gradually.
Make it easier
Perform full-range bench press with lighter weight.
Breathing
Inhale as you lower, exhale as you press.
Build a workout with this exercise
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Try it free in BmarchaiMore chest exercises
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Beginner · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.