This bar has proven to be very difficult for me this year. I am a huge advocate of feeling and holding the bar in your lats, possibly to the point where it holds my bench back some. The past year all my unracks go straight to my front delt but only with a swiss bar. I consciously am thinking about lat activation yet still struggling.
*Swiss Bar floor press Max Single: 345 *Drop weight 25% then 3x5 + 5 second negative: 250 * Wide mag grip seated cable rows 4x12: *Neutral grip pull-downs 4x12: *Incline DB Neutral Row 4x8:*Incline DB Skull-crushers 4x15:*Banded Rear Delt 3x20:
