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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