![]() Plates can also be used however they have a tendency to slide off. Instead it’s used to keep the band tension from pulling the lifter off the bench. And no, that’s not for the “hardcore barbarian” factor. Also big thanks to my athletes and clients including NFL athlete Vantrel McMillan, Matt Jordan, Leslie Petch, and Andre Williams for showcasing these.Īs you can also notice from the video I have each lifter holding a significant amount of chains on their lap. These include but are not limited to traditional grip, floor variation, head off variation, wide grip, close grip, incline, and reverse grip. Just like the barbell bench press there are numerous variations you can use on the reverse inverted row/inverted bench press as each provides a slightly unique stimulus to the upper torso. ![]() ![]() In essence the body ends up producing a coiled-like sensation similar to a spring-loading device ready to launch the weight up as soon as the lats release ultimately allowing the pressing muscles to unload with maximal torque. Another way to think of this is that by using the back to help pull/row the barbell into position this creates a slingshot effect. This produces maximal co-contraction of agonist and antagonist muscle groups during the eccentric phase.Īs a result this promotes optimal reciprocal inhibition (releasing of the antagonists to allow the agonists to maximally contract) and ultimately produces max power output on the concentric phase. However, as any powerlifter can tell you one of the most important cues on the bench press is to essentially use your back to row the weight into position. Unfortunately many lifters have a difficult time transferring their lat strength and rowing mechanics to the actual bench press. Rows are a staple for any powerlifter, bodybuilder, or athlete looking to improve their bench press and increase upper body strength.
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