And honestly, if you DON'T have a hard time feeling your chest working while bench pressing, this method is going to be even better for you.
You're going to put your pecs under continuous tension (the bands pull outwards so your pecs will have to pull inwards...which is their primary function) WHILE you're doing a barbell bench press...two forms of resistance from two directions in one exercise.
This will turn your chest to jelly.
You are going to need a few pieces of specialized but fairly common pieces of equipment...barbell plates with handles in them (regular plates can work, too) and a pair of small bands.
(If you need bands, click here to for my recommended source - use coupon code FITPOWER20 to get 20% off)
Other than that, all you need is a bar and a rack (or bench press station).
How to Set Up the Nilsson Press
First set up for the bench exactly as you normally would. Put the band over the bar and let the ends hang down.
When you do the exercise, you're going to be putting your forearms through the ends of the band then setting your hands on the bar, just as you normally would.
The bands will stretch and create CONSTANT outwards-pulling tension, which your pecs will have to fight by constantly pulling INWARDS.
This is their primary function...and when you combine it with the pressing movement, the results are RIDICULOUSLY effective.
Sit on the bench, then loop your right wrist through band ends. Then lean over and put your left wrist through the other band ends.
Now lie back and get into position for the bench press, just as you normally would with the exact same grip.
You will find with the band tension, your upper body feels immediately tighter...and the weight may even feel lighter than it normally does. Don't let that fool you, though, as the increase in TENSION on the pecs will more than make up for it.
With that in mind, don't try to go super heavy on this exercise...it's more useful for the tension, not for heavy loading.
Lower the bar to the bottom position.
If you're doing this exercise in the rack with safety rails and the rails are set normally, the bands will stretch at the bottom, which will actually help you a bit out of the bottom without losing any tension in the pecs.
Then press up to the top, just as you normally would.
You will immediately feel the constant tension on the pecs...and you will also feel how much tougher the exercise is with TRUE continuous tension after just a few reps.
I recommend sets of at least 5 reps with this exercise.
You can do 3-5 sets of this exercise, and yes, you can definitely do this on incline bench press or close grip bench press as well.
Bottom line, if you love bench pressing and want to really crank up the effect on your pecs...and make the bench press a REAL chest-builder, give this setup a try!
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