Mike MacDonald held the world record in the bench press in the 242-lb weight class for close to three decades. He actually invented a specialty bar with camber in the middle to increase his bench press range of motion. MacDonald believed strongly that this is what built hellacious pressing power off his chest.
Many great deadlifters have used extended range of motion deadlifts to increase starting strength off the floor. Many of the greatest squatters have used deep pause squats, including Ed Coan.
Strength athletes have known for decades that increased range of motion movements build starting strength; smart bodybuilders and physique-minded athletes are just now catching on.
Let’s take a look take a look at the top six extended range of motion movements, and their integration to your routine.
Perform deficit deadlifts by standing on a 1″ to 3″ elevated surface. No platform to stand on? No problem. Instead of deadlifting with 45-lb plates, use 25- or 35-lb plates, or use a wider snatch grip technique to increase the range of motion.
For hypertrophy, perform these movements for 6-12 reps; and for strength, perform 1-5 reps.
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Per Bernal
Olympic Pause Squats
Instead of using a traditional squat to parallel, try an Olympic pause squat. Use a narrow foot placement with a high bar position, and squat as deep as possible maintaining proper technique and pause for one second in the hole.
For hypertrophy, perform 5-10 reps; and for strength, perform 1-5 reps.
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Jasminko Ibrakovic
Incline Dumbbell Curl
Give incline dumbbell curls a shot instead of traditional barbell curls. This variation, a favorite of Arnold Schwarzenegger, emphasizes the stretch at the bottom of the movement to increase range of motion. It also hits the outer head of the biceps better than traditional curls.
Perform this movement for 8-15 reps. Going heavier is not advisable because of the stretch on your shoulders at the start position.
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EDGAR ARTIGA / M+F Magazine
Neutral-Grip Dumbbell Extension
Unless you want skullcrushers to actually, you know, crush your skull and stuff, there’s only so far you can stretch the triceps on these. Try neutral-grip dumbbell triceps extensions to the side of the head, emphasizing the stretch.Â
Perform this movement for 8-15 repetitions. Heavier reps may put your elbows at risk.
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Panumas Yanuthai / Shutterstock
Incline Dumbbell Lateral Raises
Opt for incline dumbbell lateral raises over traditional lateral raises, emphasizing the stretch at the bottom of the movement. Set an adjustable bench to a slight angle—just shy of 30° if you’re new to this—and perform lateral raises from a seated position, moving your arms perpendicular to the floor. You can deepen the angle of the bench as you gain experience (and flexibility) but don’t go past 45°. After that, you have better options.
Perform 10-15 repetitions.
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South_agency / Getty
Dumbbell Bench Press
Bench pressing a barbell limits the range of motion. Again, the bar can not travel through your body. So why not give dumbbell bench presses a shot? Instead of focusing on the weight of the dumbbells, focus on the stretch at the bottom of the movement and converting that into an explosive positive press. If your gym has heavy dumbbells, then you stand to gain a lot from abandoning the bar, even if occasionally.
