Purpose
- built to fix pressing from a dead stop, with no descent at all
- where a paused bench removes the bounce, this removes the whole eccentric: the
bar sits on pins and nothing is stored to help you
- one position gets trained, so it is the most specific and the lightest of the
bench variants
Execution
Set the pins in a rack so the bar sits just above your chest when you lie under
it. Set up as you would to bench, shoulders back and down.
- take the weight off the pins without pushing yourself up into it first
- press straight up from a standstill
- keep your elbows at your usual bench angle
- lock out fully
- lower the bar back to the pins and let it settle before the next rep
Set the pins just above your chest and stay there. Change the height and the
weight changes with it, so add an exercise note when you do.
This is assistance work, so run it after the main lift of the day.
Purpose
- built to fix pressing from a dead stop, with no descent at all
- where a paused bench removes the bounce, this removes the whole eccentric: the
bar sits on pins and nothing is stored to help you
- one position gets trained, so it is the most specific and the lightest of the
bench variants
Execution
Set the pins in a rack so the bar sits just above your chest when you lie under
it. Set up as you would to bench, shoulders back and down.
- take the weight off the pins without pushing yourself up into it first
- press straight up from a standstill
- keep your elbows at your usual bench angle
- lock out fully
- lower the bar back to the pins and let it settle before the next rep
Set the pins just above your chest and stay there. Change the height and the
weight changes with it, so add an exercise note when you do.
This is assistance work, so run it after the main lift of the day.