Some of the most difficult issues for strength and conditioning coaches in a team setting is lack of time, space, and equipment. Coaches are constantly looking for ways to increase work done in a training session, without increasing the time duration of the session. Keeping enough volume to elicit training adaptation in a minimal amount of time given is a struggle all coaches face at one point or another. This article will look at two separate mechanical drop sets for hypertrophy, specifically bench press variations. Some benefits of mechanical drop-sets in a team setting:
- Increases work in a single, extended set without reducing load
- Reduces of overall volume while maintaining time-under-tension
- Minimizes athlete rotation through the same exercises
Set and Rep Suggestions
1-2-3-4 Board Press Order
- 1 Board
- 2 Board
- 3 Board
- 4 Board
- 5 Board (optional)
5 Grip Swiss Press Bar Bench Press Order
- Reverse 45 Degree Close-Grip
- 45 Degree Close-Grip
- Moderate Neutral Grip
- Medium Neutral Grip
- Wide Neural Grip
Elitefts™ Sabertooth Bench Bar
Elitefts™ Signature Competition Bench
