When it comes to maximizing your muscular development, eccentric movements are a must. You are capable of handling more weight (roughly 60%) on the negative portion of a rep. The Smith-Machine is one piece of equipment that can work great for performing negative overloads. This will require two partners for this particulat exercise. I've done these before and it's a great variation to throw into your chest routine.
Here are some tips: Start with 10-25% extra weight on the bar. Have your partners stand on each side. Lower the bar to your chest (shoot for 5-6 seconds) and when you reach the bottom of your negative rep, have your partners pull off that 10-25% extra weight. Then forcefully press the weight back up into the top position. Then your partners will put the 10-25% extra weight back on at the top and then repeat the negative rep again. Continue this tempo for as many reps as possible. Once you cannot complete a full rep, have your partners pull that additional weight off and do as many reps as possible at an explosive tempo.
I've included a video to help explain this a little better. It's a little hard to see, but if you look to the left, you can see his partner pulling the extra weight off at the bottom of his negative rep and then sliding it back on once he returns the weight to the top position. So if you're looking to add a little variety, and some important eccentric movement, to your chest routine, give the Smith-Machine overload bench press a try! Have a great day everyone!
Photo: bodybuiling.com
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