About This Video
Here's a great exercise to drive up your bench press strength. Also, if you're in a grappling sport, this will develop serious triceps strength to help keep your opponent at a distance.
Starting the exercise off of pins takes away elastic strength since there's no initial eccentric component involved. This means you have to overcome inertia with purely your muscles, which makes it more difficult. Having the bands attached to the top of the rack takes off some weight at the bottom of the lift. This allows you to lift more weight than you come normally lift and equals more lock out weight at the top of the lift when the bands tension is less.
More dead weight in the bottom of the lift since there's no stored elastic energy and more weight at the top to develop a stronger lock out equals a stronger bottom range and top range strength.
For multiple reps, rest the bar on the pins for four seconds between each repetition so the energy you'd store through your eccentrics can dissipate as heat.
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