Chest, Hyperstrike Exercise Videos, Shoulders

Bench Press Restricted ROM

[Elite_video_player id=”377″]

Muscle Groups
  • Chest
  • Shoulders
  • Chest strength
  • Front deltoid strength
  • Triceps strength


Performing the bench press with a restricted range-of-motion (ROM) is recommended for anyone with a pre-existing shoulder issue. Using a limited ROM reduces some of the shearing and compressive forces caused by the bench press. Place a bolster or rolled up towel over the sternum as a guide for the negative (lower) portion of the barbell bench press. This will ensure you do not move the weight past the restricted ROM.


  • Lying on a bench, hold the barbell over the chest, arms straight, hands placed slightly outside of shoulder width
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the barbell until the elbows are level with your torso.


  • Hunching the shoulders forward
  • Excessively arching the back
  • Hips rising off the bench