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Saturday, January 11, 2014

A power rack program for chest

                                          

                                    

My last post was about power rack training for legs but since it is such a versatile tool it is just as able to thoroughly train the chest too. The same partial rep techniques we used for legs work great for the chest.

As in any lift, the bench press develops a sticking point where it seems almost impossible to progress any further. The bar usually stops progressing upward at mid-point in the lift. This is at the point where the weaker triceps muscles become most involved with pushing the bar upward.

 So any strength training we can do for the triceps will aid us in improving the bench press. I'll deal with triceps assistance exercises in another post but for now lets get into a solid power rack program for the bench.
  • Bench press static holds-4 sets of 4,6,8,10 reps
Set the pins of the power rack so the lift starts at the chest and ends at mid-point. Load the bar with a lot of weight and press the bar up to the pins and push hard for 10 seconds on the pins. Do a total of 4 reps on the first set then reduce the weight so you can get 6 reps the same way in the second set. Continue until all sets/reps have been completed. Rest 1.5 minutes between sets and push all sets hard, to failure or really close.
  •  Bench press partial reps-3 sets of 3,6,8 reps
Set the pins so the bench press begins at mid-point and ens at just before lockout. Load as heavy weight on the bar as you can use. Press the bar until it hits the pins at the top and push as hard as you can for 10 seconds. Bring the bar back down and repeat the next rep in the same way until the set is finished. rest 1.5 minutes then complete set number two and so on.

This is a great program, and if you push hard enough, will add weight to your bench press max.

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