New research indicates that the stretched portion of a lift contributes more to muscle growth than the contracted portion. This article outlines how to apply this principle to chest training for optimal results.
Your pectoral muscles are stretched when your arms are extended outwards to the sides and contracted when they are brought in across your body. To maximize time under tension in the stretched position, a technique called integrated partials can be employed during pec fly exercises.
Integrated partials involve alternating between full range of motion repetitions and partial repetitions performed only in the stretched, bottom half of the movement. Perform one full rep, bringing your arms all the way up, followed immediately by one partial rep, only bringing your arms halfway up. Continue this alternating pattern until you can no longer complete a full repetition.
Man performing a dumbbell pec fly exercise
During your final set, after reaching failure on full reps, continue performing partial reps in the bottom half of the range of motion until you reach complete muscle failure. This method allows for increased time spent in the anabolic stretch position, maximizing muscle growth potential.
Close-up of hands holding dumbbells during a pec fly exercise
This approach of incorporating partial reps throughout the set, rather than saving them for the end, is often more effective. It ensures a greater cumulative time spent in the crucial stretch position where muscle growth is stimulated. Experiment with integrated partials during your next chest workout to experience the benefits firsthand.
