For upper chest, you need incline free
weight bench press machine.
Not exact matches
I'm a fan of close grip
benching along with neutral grip dumbbell
bench pressing first, then shifting the focus to various
machine or lighter
weight extension movements (
press downs, overhead extensions, dips, etc.).
When performed with light to moderate
weight, explosive lifts will activate more fast twitch fibers in you chest.Explosive lifts will also build strength and power because you only push the
weight and you don't use your energy to slow down the bar on its way down.You can use ballistic
bench press for explosive reps.Right after your regular
bench press set, go to the smith
machine and do 5 - 6 ballistic reps.You should use around 50 - 60 % lighter
weight for the explosive reps.
love this routine, I have made great gains and strength, I have modified it slightly I do a «light A» then a «light B», Heavy A and then a Heavy B then back to the light A My A day looks like this; Squats,
Bench press, one arm row, machine row, weighted pull ups My B day looks like this; Dead lifts, over head press (strict, standing), bent over row, incline bench then weighted dips my heavy day is as prescribed above, my light days are less weight but more reps, less break in between
Bench press, one arm row,
machine row,
weighted pull ups My B day looks like this; Dead lifts, over head
press (strict, standing), bent over row, incline
bench then weighted dips my heavy day is as prescribed above, my light days are less weight but more reps, less break in between
bench then
weighted dips my heavy day is as prescribed above, my light days are less
weight but more reps, less break in between ie..
Machines that can easily set to different
weights are ok, but a barbell
bench press where you are using a very different
weight will get annoying because you have to keep changing the
weight.
There were hardly any
machines, all they really had to work with was a bunch of free
weights, a dipping station, chinning station, leg
press machine and
bench.
Free -
weight exercises such as the
bench press produce better muscular and skeletal adaptations than
machine exercises such as the chest
press.
Quads: squat (or leg
press), leg extension Leg bi: leg curl on 2 different
machines calves: standing calf raise, seated calf raise Chest:
bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck
press, side lateral bis: barbel curl, one arm dumbell curl on preacher
bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs:
weighted crunches, cable side crunches
On the
bench machine, I am doing approx 25reps x 250lbs / 230/210 to failure at progressively lower
weight, and the leg
press, I am doing 50 - 65reps x «almost the stack», or 250 lbs +.
Tagged as: Ab Coaster, bamboo bar,
Bench Presses, Brad Bose, fire hose, functional training, Iron Man 2, obstacle course, Robert Downey Jr., rope, sand, Sherlock Holmes, Shoulder Muscles, sledgehammer, Tony Stark, unconventional workout, Vortex Perfect Storm, war
machine,
Weight Stacks, weight training, wheel
Weight Stacks,
weight training, wheel
weight training, wheelbarrow
Rush - Hour
Bench Press - This exercise is done on the vertical seated chest press machine that has a foot pedal to help raise the weight to the starting posi
Press - This exercise is done on the vertical seated chest
press machine that has a foot pedal to help raise the weight to the starting posi
press machine that has a foot pedal to help raise the
weight to the starting position.
I use this
machine almost daily but I like to switch up or combine it with free
weights (
bench presses, lats, etc)..
Take the
bench press for example, there was a study comparing smith
machine bench press vs free
weight bench press:
For lower chest, make sure you position yourself on a free
weight decline
bench press machine and take the barbell above you with a grip that is slightly beyond shoulder width apart.
For example, when comparing constant load (free
weight) and constant resistance (pneumatic
machine)
bench presses, the constant resistance
bench presses involve higher peak velocities, because they allow greater acceleration at the start of the movement (Frost et al. 2008).
Bars, Handles, Clamps Olympic
Weight Bars Standard
Weight Bars Calf
Machines Other Calf
Machines Seated Calf
Machine &
Bench Chest
Press Machines Exercise
Benches Ab & Back
Benches Olympic
Benches Standard
Benches Weight Benches Preacher Curl
Benches More... Home Gyms Complete Home Gyms Gym Attach & Accessories Selectorized Home Gym Lat
Machines Leg Curl
Machines Lying Leg Curls Seated Leg Curls Preacher Curl
Machines Smith
Machine & Rack Power Racks Smith
Machines Cable Crossover
Weight Trees & Racks Dumbbell Racks Free
Weight Racks Free
Weight Trees
Weights & Dumbbells Dumbbells
Weight Sets
Firstly a
bench press can be classified according to the
weight implement used (straight bar, dumbbells,
machine).
The
bench press can be classified by the
weight implement used (barbell, dumbbell,
machine), and the variation (grip width, lifting phase,
bench angle, stability surface).
They reported that the biceps brachii displayed significantly greater muscle activity when performing the free -
weight bench press compared to the smith
machine at 60 % but not 80 % of 1RM.
Assessing the effect of
weight implement used, Saeterbekken et al. (2011) explored the differences in biceps brachii muscle activity between the free -
weight barbell, dumbbell and smith
machine bench press.
Biceps brachii muscle activity seems to be higher in the
bench press using free -
weights compared to
machine resistance.
Assessing the effect of implement, Schick et al. (2010) found no difference in pectoralis major muscle activity when performing the free -
weight bench press or when performing a Smith
machine bench press.
McCaw & Friday (1994) explored the differences in muscle activity between the free -
weight bench press and the smith
machine variation with 60 % and 80 % of 1RM.
Saeterbakken et al. (2011) also found no difference in pectoralis major muscle activity between the free -
weight, smith
machine or dumbbell
bench press.
Overall, research indicates that the free -
weight and
machine bench press produce very similar levels of pectoralis major EMG amplitude and therefore either will train the muscle effectively.
Assessing the effect of
weight implement used, Saeterbakken et al. (2011) found no difference in triceps brachii muscle activity when performing the free -
weight bench press or when performing a smith
machine bench press.
Exploring the effect of implement, Schick et al. (2010) found that middle deltoid muscle activity was significantly greater when performing the free -
weight bench press compared with the Smith
machine variation.
Assessing the effect of load, McCaw & Friday (1994) found a main difference in biceps brachii muscle activity between 60 % and 80 % of 1RM when performing the free -
weight and smith
machine bench press.
McCaw & Friday (1994) also found that the middle deltoid muscle activity was significantly greater during the free -
weight bench press compared with the Smith
machine version.
The
bench press 1RM performed on the smith
machine is not greater than performing the free -
weight bench press.
For example, middle (but not anterior) deltoid activation tends to be greater during free
weight bench presses compared to Smith
machine bench presses (Schick et al. 2010).
In contrast, McCaw et al. (1994) found greater middle deltoid muscle activity during the free
weight bench press compared with the
machine bench press at 60 % 1 RM but not at 80 %, although in both cases the middle deltoid muscle activity was approximately half that of the anterior deltoid.
The in house gymnasium is equipped with treadmills, recumbent bike, leg extension, cross trainer, air rowing
machine and multi
bench press which allows guests to indulge in cardio exercises and
weight training programs.