Here are 5 supercharged chest-blasting techniques to get your pecs out of a rut.
Why to do it: Including various types of resistances in your pec training is great for shocking the muscles into getting stronger and bigger. You’re accomplishing this by training with free weights, cables and cambered machines, each of which applies a slightly different form of resistance. But yet another way of working the muscles differently entails using rubber bands. Dugdale finds bands especially beneficial on Smith Machine bench press. “Using bands increases the total workload placed on the muscle,” he says, “while unloading some of the weight at the bottom of each rep [where you’re weaker] and increasing it at the top, [where you’re at a mechanical advange].”
What to do: The next time you do Smith Machine bench press, on each side secure a band from the bar (just outside of the weight plates) to the bottom of the rack. (You’ll have to load the machine with less weight than usual to account for the added resistance of the bands.) Your technique won’t change, but you’ll notice the resistance increasing as you press the bar up. Do 2-3 sets in this manner, then either move onto your next exercise or do a set or two more without the bands.
Here SHOCK YOUR CHEST INTO GROWING know .
What to do: The next time you do Smith Machine bench press, on each side secure a band from the bar (just outside of the weight plates) to the bottom of the rack. (You’ll have to load the machine with less weight than usual to account for the added resistance of the bands.) Your technique won’t change, but you’ll notice the resistance increasing as you press the bar up. Do 2-3 sets in this manner, then either move onto your next exercise or do a set or two more without the bands.
Here SHOCK YOUR CHEST INTO GROWING know .
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