If you have trouble feeling your chest working when bench pressing, you're going to want to try this one.
The purpose of this method is NOT instability, oddly enough. It's actually to increase activation of the pecs due to where the band is positioned on the hand (hanging over the thumb "pit" of your hand).
I'm actually going to test some nylon straps to see if a bit more stability without the bands bouncing is even better.
The bands aren't hanging from the bar because I've found that increasing the loading specifically and directly on the thumb side like this sends more tension into the pecs during the press.
I was amazed by the change in loading with that simple adjustment.
It also helps stabilize the scapulae by forcing you to grip harder onto the bar with the thumb side (more on this in a later video).
I'm using a pair of small, red bands looped through the center holes of a pair of 25 lb plates.
Click here to go to my recommended source for bands.
Hook the ends around your thumbs.
Then lie back.
Grip the bar as you normally would. The bands will run across the front of your forearms.
Then unrack the bar (start light - I've got 95 lbs on the bar here...you don't need much weight).
Lower down under control.
Press up out of the bottom with power...this part does take advantage of the bands bouncing and how they stretch under the initial press.
Press through to the top.
Again, the main goal is not instability here...it's to put greater loading on the thumb side of the hand via the plates hanging from the bands.
---
Want to build muscle without trashing your body with non-stop high-intensity workouts? Time-Volume Training can "sneak" up to 5 lbs of muscle on you in just a few weeks with a unique, volume-based approach.
Share This Page...
Want More Mass-Building Techniques and Programs?
You'll find them here...
- Time-Volume Training - Build Muscle and Strength Like Clockwork
- Muscle Explosion - 28 Days to Maximum Mass
- Metamorphosis - Rebuild Your Body From The Inside Out
Support