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If you want to build a big chest you have to improve your weak bench press. In this video, I’m going to show you how the fastest way to a bigger bench is to address the weakest link in the exercise. The sticking point on a bench press is most difficult for two reasons. First, your chest is likely not strong enough to exert the strength necessary to move the bar through this range. Second, you likely haven’t trained for velocity in this range.
Once the bar slows to a zero velocity, your chances of getting it to come back up again for another rep are near zero as well. The best way to address both of these is with something I call a bench press 5-5-5 protocol. Interestingly this technique works on those guys looking to build a bigger chest as well as those that are needing to perform reps at 225 such as those competing at the NFL combines.
In order to do this effectively, you have to load the bar up with as much weight as you can to prevent you from actually being able to move it. Set up in a rack with the pins in your sticking point. This should be the first few inches off your chest. If you don’t have pins you can perform what I’m going to describe up against a wall as an alternative.
From here you want to perform a 10 second isometric. The first 5 seconds of this is going to be your building up to your maximum isometric force. Once you’ve recruited as many motor units as you can through this overcoming isometric, you will hold it for 5 more seconds. Finish with a five second rest and then repeat the entire sequence 10 times.
As soon as you are done you want to stand up and strip the weights off the bar until you reach a weight that is about 50% of your 1RM. At this point you want to work on increasing the velocity of the bar movement through the sticking point. Many times, a weak bench press occurs when the speed at which the bar travels lags too much.
Here you want to concentrate on explosively lifting the weight through just the first third of the range of motion. Keep going until you either reach failure or find that the bar is traveling too slowly to benefit from the speed of the rep. This entire protocol can be done 2-3 times at the end of your chest workouts.
This technique will allow you to build a bigger chest and increase your bench press by strengthening the movement in it’s weakest range. It is this range that is currently holding back your true strength potential in the rest of the lift. For a complete program of next level training techniques used by today’s top professional athletes, head to http://athleanx.com and get the ATHLEAN-X Training System.
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