Smith-Machine Overload Bench Press

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

Muscle of the Week - Chest

Hi everyone!  It’s that time again…the muscle of the week.  This week I’ve chosen my favorite, the chest.  The pectoralis major and pectoralis minor are what I’m going to focus on.  The major muscle of the chest is the pectoralis major.  This is the larger muscle of the chest.  It’s a fan-shaped muscle that stretches from the armpit up to the collarbone and goes down across the lower chest, connecting at the sternum, or breastbone.  The pectoralis minor is a thin triangular shaped muscle that is under the pectoralis major and it runs up and down the upper ribs.

If you recall my previous muscle/muscles of the week were the shoulders.  The pectoralis major plays a major role in the movement of your shoulder joint and is responsible for four major actions.  First is the flexion of the humerus (the bone of the upper arm), as in lifting a child.  The second, it adducts (moving the arm towards you) your humerus, as if you were flapping your arms.  Thirdly, it rotates the humerus medially, such as arm-wrestling.  Lastly, the pectoralis major is responsible for keeping the arm attached to the trunk of your body.

Though the pectoralis minor is the smaller of the chest muscles and doesn’t seem to get a second thought when it comes to working it out, it is indeed important because it keeps the scapula steady during exercising.  You can exercise it without additional effort because pretty much every workout you do for the pectoralis major, also works the pectoralis minor.

Listed below are three common exercises that I do to work the chest.  I would like to note that on the incline bench press, I choose a shallow angle setting on the adjustable bench, such as a setting less than 45 degrees.  I do this because if you get any higher on the angle you tend to work the shoulders more than the upper chest, which is what the incline bench press is meant to work.  Hope you guys enjoy the routine and if you have any questions about the movements, please feel free to contact me and I will do what I can to answer your questions.  Thanks everyone and have a great day!

Flat Barbell Bench Press  (3 sets  8-12 reps)

Barbell Incline Bench Press  (3 sets  8-12 reps)

Dumbbell Flyes  (3 sets  8-12 reps)

 

Photo: muscle&fitness.com