The Stability Drop Set method is a powerful way to build muscle.
You'll be moving through three versions of the same movement pattern to progressively fatigue the upper chest, moving from the least stable to the most stable one after another.
This is like combining a triple drop set, a rest-pause set and a mechanical drop set all together.
You'll be using changes in stability instead of weight reduction or body position to allow you to continue the set. It is very similar to rest-pause, though the goal is to as quickly as possible from one version to the next.
You'll essentially be taking your upper chest to near failure three times with the same weight in each set, which is a strong growth stimulus.
How to do Triple Stability Drop Sets For Upper Chest
For our purposes here, the incline dumbbell bench press is the most unstable version of the bench press (we're not going to mess with the Swiss ball or other excessively unstable versions of the press).
You're going to rep out (with a moderate weight - I'm using 65's here) then immediately go straight to incline BARBELL bench press, which is a more stable version of the same movement pattern.
Then you're going to go to the incline SMITH machine barbell bench press, which is the MOST stable version of the exercise (an incline press machine would work as well).
You're going to do all three exercises with approximately the SAME weight.
You will also want to make sure you've got all three exercises set up and ready to go so you don't have to mess around with equipment.
My setup is ideal in that the rack I'm using has spotter arms for free weights and a Smith machine on the same rack. If you're in a crowded gym, you may only be able to do a dumbbell to barbell version of this (which can be done on the same bench setup) as you don't want to be hogging equipment.
The rack I'm using is the RitFit M1 Smith Machine rack...you can read my full review of it here.
One of the biggest issues I have with traditional drop sets is the reduction in weight (which for me, at least, tends to reduce the tension being placed on the muscle). This method avoids that issue while still allowing you to continue a set beyond normal limits of a single exercise.
The dumbbell bench press will get you greater activation of the pec muscles due to the freely-moving nature of the exercise. In this part of the set, you'll want to focus on strict form and a strong contraction in the pecs.
When doing incline dumbbell bench press, don't flare the elbows wide. Make sure you bring the elbows down tucked in about 45 degrees towards your body. This will give your upper pecs the best line of pull to activate.
After setting down your dumbbells, go IMMEDIATELY to the barbell bench press. I'm using 135 lbs on the bar here, which is actually a bit more than the 130 lbs between the 65 lb dumbbells.
Again, go for full range of motion and tuck the elbows in to get the past activation path for the upper chest.
Aim for 6-8 reps of the dumbbell press and however many you can get on the barbell bench press is however many you get. I got two.
When you've finished with the barbell bench press, you've got two options.
1. If you're in a crowded gym and can't reserve a bench press machine, you're done with the set. Rest 2 minutes then repeat. I would recommend 2-3 sets of this.
2. If you have access to a Incline Bench Press Machine or a Smith Machine, continue with one more stability "drop." Both of those machines will further increase the stability of the movement pattern, allowing you to continue to hammer your upper chest.
I've got a weight plate set on the floor to mark where to set the bench. That way, I can just move the bench to exactly where I need to place for the Smith machine movement pattern to work.
I've got the weight plates on the Smith machine offset to the ends of the bar so that the free weight bar plates don't contact them. That's necessary for my setup, but may not be necessary for yours.
The Smith machine is excellent for incline pressing, because it's more of a straight up and down movement than the flat bench press.
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This "stability drop set" technique can very easily be applied to other muscles groups and movement patterns as well. For example, you could do dumbbell shoulder press to barbell shoulder press to machine shoulder press, or dumbbell rows to barbell rows to Smith machine rows.
Essentially, you just go from a less stable form of an exercise to a more stable form of an exercise.
Overall, it's a fantastic way to put more tension on a target muscle for even greater muscle growth without having to reduce the weight being used.
Take Stability Drop Set training to another level with Stability Sandwich Sets for chest.
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