Purpose
- built to fix the bottom of the bench with nothing to rest against
- the bar stops just short of your chest and holds there, so there is no contact
to settle on and the tension never comes off
- harder than a paused bench at the same weight, for exactly that reason
Execution
Set up exactly as you would for your normal bench press. Squeeze your shoulders
back and down. Unrack the bar and stabilize it.
- lower the bar until it is just short of touching your chest
- stop it there and hold without touching down
- keep your upper back tight rather than letting the bar drift
- press back up out of the hold
- lock out fully before the next rep
Stop a couple of centimetres off the chest and keep that gap the same. Change it
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 the bottom of the bench with nothing to rest against
- the bar stops just short of your chest and holds there, so there is no contact
to settle on and the tension never comes off
- harder than a paused bench at the same weight, for exactly that reason
Execution
Set up exactly as you would for your normal bench press. Squeeze your shoulders
back and down. Unrack the bar and stabilize it.
- lower the bar until it is just short of touching your chest
- stop it there and hold without touching down
- keep your upper back tight rather than letting the bar drift
- press back up out of the hold
- lock out fully before the next rep
Stop a couple of centimetres off the chest and keep that gap the same. Change it
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.