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Lets face it Partial range repetitions can be far more effective than full-range reps for building strength and muscle in as short a time as possible. They are basically reps done in a specific range of motion and usually involve doing only the top half or top six inches of the movement this is in your strongest range of motion.

By working only in this range of motion you can use far more weight and therefore, work your muscles harder because they can handle more resistance.

Partial range rep exercises have advantages of being safer also because the weight is prevented from entering the weakest range of motion where most injuries occur. These can be applied to almost any exercise but are more appropriate for some exercises than others.

These include the bigger compound exercises such as the Bench press, Leg press and Reverse grip lat pulldown.

Lets take the bench press for example, after performing a Full range rep warm-up, move to a smith machine or power rack (or a good spotting partner) and place the supports so the bar rests at the top half range (or six inches) from your reach so when you lie on the bench and reach up to grab the bar your arms should be about six inches from full extension.

Push the bar to the top of the movement and then back to the supports. Notice how the safety bars prevent the weight from entering the weak range of motion. Continue on to total failure.

When you lift weight in your strongest range of motion you will notice how easy it is! You will be able to use twice the amount of weight that you would use with the Full Range Reps.