If you could jump back in time and visit Venice Beach or golds gym, or dig up an old train log belonging to a hard-core bodybuilder of the 60’s, you’d be sure to see them using this long-forgotten advanced chest training technique to add more mass and definition to their pecs.
Check it out and add it to your next chest workout and see why it was such a favorite!
How To Do It…
First, you’re going to need a “spotter” for this technique and I HIGHLY recommend you use a Smith Machine, even though I hate them, but for safety I will recommend one here. I think your training partner appreciated too.
Now, load up the bar with a weight that’s about 10% more than your one repetition max or 1RM
Using either an INCLINE or FLAT BENCH, have your spotter help you on ALL of the “concentric” pressing movements. The concentric portion is the lifting or raising the weight portion of the lift. Your spotters help me get back to the start position by taking some of the load.
Now, YOU do a slow, controlled negative, or eccentric portion of the left.Â Eccentric muscle actionsÂ are those in which you lower the bar or weight. Take approximately 4 seconds to reache the bottom on the negative. This is where your spotter again grabs the bar and helps lift it to the top again.
(Important: your partner should NOT let you work the bar up on your own any more than he has to. YOUR goal is to work the “negative” portion of the rep!)
Once you’ve done your last negative (you’ll probably hit failure at about 6-8 negative reps), lock the bar in on the Smith Machine (saving your spotter from killing himself to get it back up)…
…and THIS is where the fun begins…
Stand up after your last rep and press your hands together tightly as you SQUEEEEEEEZE your chest muscles HARD for a full 10 SECOND count!
Why It Works…
Your “heavy negatives” zero in on your chest’s “Type 2” fast-twitch muscle fibers – the real power-movers!
Your follow up squeeze session then gets in and nails your “Type 1” slow-twitch fibers for a growth hormone- (GH-) boosting lactic acid response.
The result is a double-fiber pounding that ignites new growth in even the smallest “chicken chest”!
(Note: Works great for BICEPS too!)
Run through this combination for 3 sets and feel the burn!