the rails hold the bar in line, so nothing is spent keeping it there and you
can set up directly under where you want it
rail friction adds to the press and takes away from the lowering, so the
eccentric is lighter than the number on the bar suggests
Execution
Set the bench so the bar lines up with the bottom of your chest. Lie back, arch
your back and set your feet. Squeeze your shoulders back and down. Unrack the
bar.
lower the bar to the bottom of your chest
keep your elbows at roughly 45 degrees to your torso
pause briefly at the point of contact
press back up along the rails
finish by locking out
The lighter eccentric is the trade here, and the stretch is where the stimulus
lives. Worth knowing when you compare this to your free-weight bench.
Purpose
chest builder on a fixed bar path
the rails hold the bar in line, so nothing is spent keeping it there and you
can set up directly under where you want it
rail friction adds to the press and takes away from the lowering, so the
eccentric is lighter than the number on the bar suggests
Execution
Set the bench so the bar lines up with the bottom of your chest. Lie back, arch
your back and set your feet. Squeeze your shoulders back and down. Unrack the
bar.
lower the bar to the bottom of your chest
keep your elbows at roughly 45 degrees to your torso
pause briefly at the point of contact
press back up along the rails
finish by locking out
The lighter eccentric is the trade here, and the stretch is where the stimulus
lives. Worth knowing when you compare this to your free-weight bench.