Anyone ever tried this for chest?

[PistolzAtDawn]

Hey bro's. Question for any of you. So this nurse at work is about 57 years old. Big dude. He talks about this exercise he does to build his strength up to help his bench. So pretty much you put on weight to where you can only push it up about 3 times. So you just lower the bar down about an inch from your chest count to 5 or so then push up. Do that about 3 or 4 times. He's putting up around 365 on bench. No aas. Anyone ever tried this?

 

[wcjcMr.O]

Not I. But it sounds like he's just training his "static" strength. There is 3 types of strength I guess you could say during a lift. Eccentric(the negative part of a lift), concentric(the positive part of a lift) and isometric or static(just holding, not moving the weight.) Our muscles are strongest in the eccentric movement(think of doing negatives on bench press), second strongest in the static and weakest in the concentric(actually pressing the weight up)

Did a quick google search. Seems like isometric training may actually be beneficial for muscle growth. Seems the best way to train your fast twitch muscle fibers is by doing isometric training, at least according to one site I visited. And we all know fast twitch fibers are the ones responsible and best suited for growth......why most people say the EXPLODE(in control) on the concentric part of the movement.

Looks like your nurse friend may be onto something. Do a little more research yourself. Give it a try and let us know what you think.............

 

[PistolzAtDawn]

Sure will. Told him I'd give it a shot. Doesn't hurt to try new things. So I'll start this soon

 

[dmaug2308]

Thats like a static hold good for strength ive tried just about everything especially on bench its been my favorite since I was 15 try it new stuff is good

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[PistolzAtDawn]

Thats like a static hold good for strength ive tried just about everything especially on bench its been my favorite since I was 15 try it new stuff is good

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Yea exactly man. He said his strength increases like crazy doing that. Since I'm weak in my chest...figured id give this a go. And once my strength is up I can throw some decent weight up to make my chest grow. I'll just see how it goes.

 

[muscleaddiction]

Its like a 2 second pause and explode method, use it in my routine from time to time. If you are looking to help your bench press, lockouts in a power rack are great...set the safety bars at a height where the olympic bar is just at your sticking point in your press movement (typically 3-4" from your chest), load as much weight as you can push for 3-4 reps (I usually start with 315 and work up to 425 or so, depending on my strength for the day) and all you are doing is pushing the top portion of the movement, and this exercise will help you strengthen your push through your sticking point...an old school powerlifting technique.

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[stevesmi]

i saw a couple fat powerlifter dudes doing this at my gym a week ago. so i guess its pretty standard if that is your goal

 

[the small soldier]

I'm a powerlifter and we train this way . we bench with a weight we can do about 3-5 times. you go down and touch your chest LIGHTLY. then press up once INCH and hold for 3-5 seconds, then explode up to lockout. repeat for 5 reps.

 

[muscleaddiction]

i saw a couple fat powerlifter dudes doing this at my gym a week ago. so i guess its pretty standard if that is your goal

Be nice Steve...not all Powerlifters are fat lol! Prior to me training for my first bodybuilding competition I was doing a lot of powerlifting techniques to improve my lifting, including powerbands, chains, lockouts, and with good success! Yes, I was fat and huge back then...around 285-290...and my best lifts were squats @ 600 lbs, bench @ 425, and deadz @ 585. Then I cut down to 220.5 (in the evening show I was 217) for my first bodybuilding competition...anyway, sorry for tangent, there are so many ways to mix up your training dependent on your goals like Steve said...and yes Steve you are right and that I was fat when powerlifting...and now being 220ish haven't pushed those weights since 2004-2005 lol!

So what was my point there...fuck if I know, sorry lol!

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[wcjcMr.O]

i saw a couple fat powerlifter dudes doing this at my gym a week ago. so i guess its pretty standard if that is your goal

LMAO. hahahaha