Happy Friday! Welcome to the Iron Made Gym Newsletter. Our goal with this production is to share information with our unique community that will help you reach your goals.
Everybody wants a big bench! So how do we get it? One of my favorite definitions of insanity is doing the same thing over and over and expecting different results. What system have you implemented to increase your bench? What has worked and what has not? Today we are going to cover two exercises, and some variations to increase your bench press.
First, the floor bench press. This can be done by laying on the floor in the power rack. Follow the same bar pattern as discussed last week. The floor press eliminates all leg drive, reduces stress on your shoulders, and isolates the chest. Do not attempt to gain momentum by bouncing your elbows off the ground, use control through the lift, and maximum force pressing up. Variations of this would include: dumbbell, single arm dumbbell, and olympic bar or axle bar using the jack stands.
Second, the JM press. This exercise is a combination of a close grip bench press and skull crusher. Invented by JM Blakely, this exercise will assist you specifically during the lockout portion of your bench press. Implement this into your programing and I promise you will not be disappointed. Watch it demonstrated here: https://www.youtube.com/watch?v=09q-wob818M
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Until next time Iron Made Community.
“If you always put limits on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee