Step 1: Set your supports on the bench so you can unrack the barbell and be in proper position to perform the bench press.
Step 2: After loading the weights, lie on the bench with your spine in a neutral position. Position yourself on the bench so that the bar is directly over your eyes. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your traps and upper back are tight. When grasping the bar, wrap your thumbs around the bar tightly and make sure your palms are facing forward. Use a grip that will have your pinky fingers on the rings of the barbell.
Step 3: Keeping your elbows tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. If using a spotter, have them assist you in unracking the weight to the starting point. While keeping your air in, lower the weight in a controlled motion with the bar in line with your mid-to-lower chest until the bar touches your chest. Make sure the bar touches on your mid-to-lower chest to help ensure safety.
1/4 -REP PUMP METHOD
Step 4: After the bar touches your chest, press the weight back up in a straight line. Instead of performing a full rep, only press ¼ of the way up. With a ¼-rep complete, lower the weight back to your chest.
Step 5: After the bar touches your chest, press the weight back up in a straight line to its original starting position to complete the rep, exhaling only once the rep is completed. Keep your feet firmly on the floor throughout this movement, maintaining tightness throughout your lower body. Additionally, make sure your shoulder blades continue to be pushed together and your elbows are tucked.
Step 6: Your quarter-reps and one regular rep combined are considered one full rep on this exercise. Repeat method until all desired reps are completed.
Benefits:
The ¼-Rep Method adds even more intensity to the bench press, adding an additional quarter-rep to each full rep to create an unbelievable pump and challenge.
It is a tremendous way to burn out your muscles, providing an excellent pump to your triceps, along with your chest and shoulders.
This can also be a great method to help increase your power off the chest. The nature of the movement demands that you stay tight and adds a degree of difficulty off the chest once you finish the quarter-rep.
With the added difficulty, the weight you will be able to handle will be far lass than a regular bench press, so start light.
Using this method is a great finisher to your workout as well.
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other. Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist....
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