Changing it up this training cycle implementing 3 bench variations per week (and thats combined with my lower body training days - deadlifts and squats)
Spoto presses, floor presses, and pause presses/eccentric bench presses
Breaking up the eccentric and concentric parts of these movements can develop strength off the chest.
Spoto presses
Start light and take a moderate grip
Row the bar to your chest as fast as possible and stop one to two inches off your chest
Pause, then explode back up
Today's training:
Squat ecc with 205lbs 5 x 3 x 5 sec ecc
Pause Squats - 165lbs 5x 3
Spoto presses (feet up) - 95lbs 5 x5 (60 sec rest - sometimes I'll go 30 seconds)
Leg press 3-5 x 10
GHR 3 x 10
[youtube=https://www.youtube.com/watch?v=8NpxQUXTpaU]
