This is a GREAT technique for building a bigger
bench press, especially if you train at home
and don't have a power rack...or even if you
don't have a BENCH!
And
yeah, I fully realize it sounds crazy to be
able to increase your bench press when you
don't even have a bench to use, but this exercise
will do it for you.
Now,
I don't have to tell you why you bench press...bigger
chest, ripped pecs, developing upper body
strength and power, being able to tell people
how much you bench without having to say it
in kilograms so people don't know how bad
it really is (okay, maybe that's just me ;)
If
you train at a gym, you'll generally have
no problem doing it on a regular bench station...you'll
be able to find a spotter or an attendant
or you'll be able to do them in a power rack
for safety.
I've
always found it ironic that the single most
dangerous exercise in the gym is almost always
done using a station that has little to no
safety mechanisms built into it. If you train
at home by yourself and don't have a power
rack, DO NOT do heavy barbell benching or
approach anywhere NEAR failure on any set
of a barbell bench press. Getting stuck under
a bar is an experience you NEVER want to have
happen when you're alone.
And
THAT is where this exercise comes in...
It
allows you to do heavy bench press in a COMPLETELY
safe manner, at the gym (with no spotter)
or at home (with no spotter and no bench and
no power rack).
It
also has some other advantages (besides safety)
over regular barbell bench press that are
worth mentioning.
1.
It rivals the dumbell press in terms of freedom
of movement.
Because
of how you'll be holding onto the bar and
how it's loaded, you have the same freedom
of movement as if it were a dumbell press.
This allows you to follow the best track for
your shoulders while performing the movement.
It also works the stabilizing muscles of the
upper body strongly.
2.
It's an INCREDIBLE core workout, in addition
to chest workout.
Because
you're loading just one end of the bar and
you're using a relatively heavy weight, that
cross-tension of pushing with one arm and
planting one leg goes directly through the
core and has to be stabilized by the core
muscles. Your abs will be just as sore as
chest when you do this one.
So here's how to do it...
All
the equipment you'll need for this is a barbell,
weight plates and a floor. Load ONE end of
the bar with a relatively light weight the
first time you do it. If your max is 185 to
225 lbs, put a single 25 lb plate on the end
of the bar. Anything less, start with just
a 10 lb plate for now.
I'm
using a 45 lb and 25 lb plate on the bar in
the demo (the 25 is hidden).
Don't
worry! You'll work up fast once you get a
feel for the movement. You just need to know
how to do it before you go nuts with it.
Lie
on the floor with bar above your head. Reach
over and grab it (doesn't matter what grip
width right now).
Bring
the bar up and over your head and over your
chest.
Now
slide your working-side hand down towards
the plate-end of the bar. Move it right in
close to the collar...even right up against
it, if you want the most control. The other
hand is simply going to be a guide for the
bar and there to keep the unweighted end from
flying up. All the work is done on the loaded
side.
At
this point, you'll notice that your upper
arm is on the floor and your forearm is at
an angle. You'll need to get that forearm
vertical and get the weight supported on that
forearm, like a regular floor press. The video
shows this better than I can describe it so
be sure to watch that.
Your
other hand is way out to the side, elbow almost
straight. As I said, it's only there as a
guide and a control on the bar.
The
leg that's on your working side should be
bent and dug in out to the side a bit. The
other leg, it doesn't matter what you do with
it. I just lay it flat - it's not contributing
to the movement at all. When you press up,
that bent leg is going to be pushing HARD
into the ground to give the upper body something
to work against.
And
the only thing between the two is your core,
which is going to be SQUEEZED like you're
wringing out a wet towel when you do this.
Now
press up. Clench the abs HARD and push hard
with your leg as you press up. Bring your
hand in towards your head to get an arc path
of movement (which is what I was talking about
with the freedom of movement of the bar like
a dumbell).
Lower
the bar down. Touch the plate to the ground,
set your upper arm on the ground and release
the tension in your chest and core then repeat.
If you had your had set a bit out from the
end and you want to make it a bit easier,
move your hand out towards the end of the
bar. It'll improve your leverage.
That's
it! Once you've done your reps (and you can
push HARD on this because the bar isn't going
to crush you even if you can't do a rep),
set the plate down, raise the bar up then
spin around underneath and do the other side.
These
next two pics show what I mean about getting
the forearm to a vertical position to start
the exercise.
The
first time you do this exercise, be VERY sure
to start light. You will really have no idea
how much weight you can or can't do and how
much torque your core can or can't handle.
So start light and work your way up as you
can.
And
as you can see, this exercise poses very little
risk to your safety...there's ZERO chance
you're going to get stuck under the bar because
the bar is not loaded on one side, making
it PERFECT for heavy home-gym chest training.
Be sure to add your comments below!
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