Exercise Query - Full ROM (ACSM)

[Guest guest]

Pat McGahan wrote:

A few weeks ago there was a post on here that questioned the ROM for the

chest press. I took particular interest in this because in the article the

author mentioned a trainer from a YMCA mentioning to go only to 90 degrees

or slightly past. Since I am a trainer at a YMCA I agreed with this and as

the responses came back pretty much bashing the trainer I sent an email to

ACSM to clear up this question of recommended ROM for chest press, since

their guidelines set the standard for most if not all fitness organizations.

Below is the response I got today.

Casler writes:

Hi Pat, While I didn't feel the other posters were " bashing " the trainer, I

do think that on a list such as this, we strive to offer a little extra, in

the way of background and science when possible.

Seldom will you get a pat response, to something so complex as proper form

and biomechanics of such a well known exercise.

In that vein, I think the response from Traci Sue Rush, BA, ACSM HFI,

Manager of Certification Programs, American College of Sports Medicine is

seriously lacking, and she should be ashamed to offer such a limited

response. (IMHO)

If I might offer some critical observation:

Traci Sue Rush, Manager of Certification Programs, ACSM wrote:

Hi Pat,

I asked that a professor of exercise science answer your question. His

response is:

The bench press movement is for the pectoral muscles.

Casler writes:

This perpetuation of misinformation is sad. While the pecs can be part of

the Primary Movers in the Bench Press, they are more or less involved with

other PM's depending on the particular form used (specifically the position

tracking of the elbows and the shoulder joint)

The PROFESSOR of EXERCISE SCIENCE ACSM wrote:

The anterior deltoid is also very active during this movement. The pectoral

muscle will be best activated if indeed the weight is lowered to about 90

degrees of elbow flexion or slightly past. Now this movement, coupled with

some elevation in the chest means that the weight is very close to the

chest... so I think folks may be splitting hairs.

Casler writes:

" Splitting Hairs " ??? The Professor acknowledges that the " anterior deltoid "

is also " active " , and he thinks folks are " splitting hairs " ?? What happened

to the TRICEPS??? as well as all the stabilizers? What happened to

explaining the positioning of the elbows, and how that affects the joint,

the Primary Movers, the stabilizers, and the result?

I would be embarrassed to say that a " professor of exercise science from the

ACSM " wrote this.

The PROFESSOR of EXERCISE SCIENCE ACSM wrote:

The issue related to lowering to the chest is the risk of people cheating by

" bouncing " the weight off the chest. You also want to avoid excessive

overextension of the delts and pects. If you recall, and overstretched

muscle can't contract as strong, so I would stick to a comfortable stretch

position.

Casler writes:

Cheating? Since when did touching the chest lead to " cheating " ?

And When did we " EVER " have " overextension " of muscles like delts and pecs?

We can over stretch them, but we can only " overextend " a joint.

And does anyone know what " pects " are??

The PROFESSOR of EXERCISE SCIENCE ACSM wrote:

I would not let the individual rest anyweight on the chest.

Casler writes:

While this is an interesting " caution " I wonder what the basis of it is? A

statement of caution should be accompanied with an explanation. What does

" rest " mean? Motionless while muscles tensioned? Motionless while muscles

relaxed?

1 second? 2 seconds? 10 seconds?

I know some of my best Bench workouts involve " dead stop " reps on the chest,

to build power and force from a static position.

The PROFESSOR of EXERCISE SCIENCE ACSM wrote:

If they can lower to the chest and still have a comfortable position, then

let them. Taller people will be in a more

overstretched position on the chest than a shorter limb person, so take into

account their height and avoid making a fixed rule for everyone.

Casler writes:

This is news, that also should have an explanation. Does a taller person

always become " overstretched " before a shorter person?

And if we are to " avoid " making a " fixed rule " , isn't that one? (that a tall

person will be overstretched before a shorter)

The PROFESSOR of EXERCISE SCIENCE ACSM wrote:

That's why training is individualized.

Hope that helps.

Traci

Traci Sue Rush, BA, ACSM HFI

Manager of Certification Programs

American College of Sports Medicine

Casler writes:

Maybe I am just too " nit picky " but does the above advice sound like it

comes from a " COLLEGE of SPORTS MEDICINE " ???

And Pat, please know that I am not " picking " on you at all, as I know your

intentions were to offer clarity. Please keep reading this listserve with a

questioning eye and mind, and remember, that " questions are the children of

the answers " .

I am at a loss as to the inadequate and superficial response we have here

supposedly from the ACSM staff.

Is it just me?

Regards,

Casler

TRI-VECTOR 3-D Force Systems

Century City, CA