Step 1: Set your supports on the bench so you can unrack the pipe and be in proper position to perform the bench press.
Adding Kettlebells
Step 2: Double each mini-band and loop it through the kettlebell. Then hang it on each end of the PVC pipe.
Step 3: After loading the weights, lie on the bench with your spine in a neutral position. Position yourself on the bench so that the pipe 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 pipe, wrap your thumbs around the pipe tightly and make sure your palms are facing forward. Use a normal grip.
Step 4: Keeping your elbows tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. NOTE: Because of the awkwardness of the pipe and bands, it is recommended to use a spotter on this movement. With the kettlebells hanging, you will need to focus even more on staying tight so that you do not lose balance. While keeping your air in, lower the weight in a controlled motion with the pipe in line with your mid-to-lower chest until the pipe touches your chest. With the kettlebells hanging, you will need to focus even more on staying tight so that you do not lose balance
Step 5: After the pipe touches your chest, press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Keep your feet firmly on the floor throughout this movement, maintaining tightness throughout your lower body. Again, stay tight so that the bar doesn’t become loose when pressing. This will be extremely difficult at first.
Step 6: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight, or have your spotter help you rack the weight in a controlled manner. Heavier kettlebells can be loaded to the pipe between sets.
Benefits:
The bench press is often considered the king of all pressing movements, and is an excellent exercise for developing your chest, triceps and shoulders. Add in some hanging kettlebells and a PVC pipe, and you’ve instantly got a great stability pressing movement that may be unlike anything you’ve ever tried.
This can be an ideal way to build stability and strengthen stabilizer muscles, or to help rehab a shoulder, chest or tricep injury.
If you don’t stay tight on this exercise, the pipe will wobble like crazy, making the movement nearly impossible. As you improve and stay tighter, you will notice the pipe staying much more stationary.
Without a doubt, it provides a great challenge to your pressing muscles, giving your chest, shoulders and triceps an excellent pump in the process. This can be used as a fantastic finisher to your workout.
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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[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/JEZqE_iwW4A
[3] http://www.youtube.com/embed/rXrtbyIBqu8
[4] http://www.youtube.com/embed/LvSQwSt_95M
[5] http://www.youtube.com/embed/9l1LCvai0Mg
[6] http://musclepharm.com/exercise/incline-pvc-press-hanging-kettlebells
[7] http://musclepharm.com/exercise/incline-dumbbell-fly-quarter-rep-method-0
[8] http://musclepharm.com/exercise/incline-dumbbell-fly-4-count-stretch-bottom-0
[9] http://musclepharm.com/exercise/incline-dumbbell-fly-0
[10] http://musclepharm.com/exercise/flat-bench-dumbbell-fly-quarter-rep-pump-method-0
[11] http://musclepharm.com/exercise/flat-bench-dumbbell-fly-quarter-rep-method-0
[12] http://musclepharm.com/exercise/flat-bench-dumbbell-fly
[13] http://musclepharm.com/exercise/incline-dumbbell-press
[14] http://musclepharm.com/exercise/flat-bench-dumbbell-press
[15] http://musclepharm.com/exercise/cable-crossover
