Partial range of motion (PROM) bench press training is a powerful strength tool that allows lifters to overload specific phases of the bench press. By strategically limiting range of motion, PROM training can help improve lockout strength, increase confidence with heavier loads, and support long-term performance progress.
Introduction to Partial Range of Motion (PROM) Training
I was fortunate to learn about the benefits of partial range of motion (PROM) training from childhood training sessions with my father, Gale Gillingham. He developed a unique method of training during his Green Bay Packer Hall of Fame playing career, routinely using super maximal training loads by using PROM.
He accomplished this by setting the bar in the power rack at various pin heights for the squat, bench, and deadlift. I have been a strong proponent of this style of training for decades and continue to use these methods today. This article will focus specifically on PROM bench press training and how it can improve lockout strength and overall bench press performance.
The Bench Press: A Foundation Strength Movement
The bench press is a staple to any strength and conditioning program. It is a compound, multi-joint upper-body exercise that primarily targets the pectoralis major, anterior deltoid and the triceps brachii.1
The bench press movement is completed by lying on the bench, extending the arms to take the bar out of the rack, lowering the bar to the chest, and then pressing it back up to its starting position. It is an exercise utilized by mainstream athletes, competitive strength athletes, bodybuilders, weekend warriors and fitness enthusiasts.
To build a big bench press, significant training volume must be dedicated to the standard full range of motion bench press. However, there are a number of different bench press training variations that are used as assistance to the traditional movement. Some of these may include:
Speed bench press
Narrow-grip bench press
Floor press
Incline and decline bench press
Dumbbell bench press
Partial range of motion (PROM) bench press
Most of these variations are designed to improve bench press lockout strength, which is why the PROM bench press is one of my favorite standard bench press training alternatives.
Why Train Bench Press Partial Range of Motion (PROM)?
Training the PROM bench press allows lifters to use supermaximal loads, meaning weights heavier than what can be lifted through a full range of motion. These heavier loads strengthen the portion of the lift above the sticking point, improving the ability to complete heavy bench press attempts.
Research shows that the bench press sticking point typically occurs 3-5 inches off the chest. A biomechanical study was conducted in 1987 on elite male bench presses in Australia. During the completion of successful bench press attempts, at 100% maximum load, the bar velocity increased after the sticking point. On the other hand, when the bar velocity slowed, it resulted in a failed lift. This study reinforces the need to improve strength above the sticking point to maintain enough bar velocity to finish the lift.2
At 6’4”, with long basketball player arms, lockout strength has always been critical for me. Most of my heavy bench press attempt failures have occurred in the deceleration zone near the top of the lift. Incorporating PROM bench press into my regular training routine helped me to win 7 International Powerlifting Federation (IPF) Gold Medals in the bench press, despite having long arms.
How to Perform PROM Bench Press
There are several different ways to perform the PROM bench press, including board presses, block presses, and power rack presses. My preferred method involves placing a flat bench inside a power rack and pressing the loaded barbell off the safety pins set at a predetermined range of motion (ROM).
A consistent bench setup is essential. Before starting the repetition:
- Ensure the bench is centered under the bar
- Lock the shoulders tightly to the bench
- Position bar correctly over the torso
- Keep feet flat and firmly planted
- Use the same grip width for every repetition
Mastery of Technique is critical for maximizing strength gains and to reduce injury risk.
Choosing the Right Range of Motion for PROM Bench Press
I have trained PROM bench press for almost 50 years using very heavy loads with minimal injury issues. I have experimented with various pin heights and have found it to be the most beneficial and safest if I limit my ROM to 4-6 inches below lockout. At this pin height I generally am able to lift 110+% of my one repetition maximum (1RM) for a set of 5, and 125+% 1RM for a single.
However, every lifter has a different anatomical build that is going to influence their leverage on the bar. I am thick in the chest and shoulders, but I have long arms. I have never had a problem blasting the bar off of my chest, but I have a long way to go before lockout. A lifter with shorter, thick arms and a reduced ROM can expect a much high percentage of 1RM when moving the bar 4-6 inches. Each lifter is going to want to experiment with several ROM settings to determine what works best. Some lifters like to work several heights, even as low as right off the chest. I have just found personally that the upper 4-6 inch range works the best for me.
Programming PROM Bench Press Training
My father favored long, linear cycles lasting 10-12 weeks, gradually building to a progressively heavier single. He would warm up in the full bench with lighter weights and then generally train at least two different pin heights during each session. For example, he would start with a 6-inch movement and work up to his targeted load. He would then unload the bar, adjust the pin height to a 4-inch movement, and work his way back up to his targeted load. At times he would work his upper pin heights well over 700 lbs. He had a couple rules for his training:
- Gradual progression each week
- No failed attempts
- Be satisfied with a small increase in your personal record at the end of each cycle
This is a strategy that I will do at times during a competition training cycle when using the PROM bench as my second weekly bench workout. My first full range of motion (FROM) heavy bench session is a 5×5 or 5×3 set up for an 8-week cycle. My second bench press session starts with speed bench reps and finishes with singles in the power rack. The PROM load is increased in a linear cycle for the entire 8 weeks with the goal to set a PROM PR at the end of the cycle. I may also use a hybrid approach where I will alternate singles in the FROM bench with singles in the PROM bench for 8-10 sets.
There are other times when I will use the PROM bench as part of my primary bench training. Especially when I don’t have spotters available. In this manner I will work up to a set of 5 (80-85% 1RM) in the FROM bench press and then move over to the power rack. Generally, I use a training volume of 3 sets of 5 with a 4-6 inch ROM. I increase the intensity each set up to 110-115% 1RM (Example: 400 x5, 440 x 5, 460 x 5). When training like this, I also use linear progression for a 4-8 week block.
How to Add PROM Bench Presses into your Weekly Routine
Don’t be afraid to introduce supermaximal loads into your training. PROM bench press training can help break training plateaus, increase motivation, and develop central nervous system and neuromuscular adaptions.3 Most importantly, it strengthens the bench press lockout, which directly translates to improved maximal performance.
PROM training also provides a safer option for heavy bench press work when training on the days you don’t have a spotter. For lifters training in home or garages, combining a safe 5 repetition weight in FROM bench press with controlled PROM overload in a power rack is an effective and practical approach.
Stay Strong,
Brad Gillingham
CSCS
MSC Southern Utah University
References
- Rodríguez-Rida D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of five bench inclinations on the electromyographic activity of the pectoralis major, anterior deltoid, and triceps brachii during the bench press exercise. International Journal of Environmental Research and Public Health. 2020;17(19):7339. doi:10.3390/ijerph17197339. https://pubmed.ncbi.nlm.nih.gov/33049982/
- Elliott, B.C., Wilson, G.J., & Kerr, G.K. (1989). A biomechanical analysis of the sticking region in the bench press. Medicine & Science in Sports & Exercise, 21(4). doi: 10.1249/00005768-198908000-00018. https://pubmed.ncbi.nlm.nih.gov/2779404/
- Verkhoshansky, Y., Siff, M. (2009). Supertraining (6th Ed.) Rome, Italy: Verkhoshansky. https://www.amazon.com/Supertraining-Yuri-V-Verkhoshansky/dp/8890403810
