May 22, 2010 9:17 PM:
I tried this exercise for the first time on my last chest day, and WOW!! I couldn't believe how difficult and challenging it was! I heeded the advice of the guide and used only the weight of the bar (I can usually comfortably press 140 for 8-10 repititons),but with the weight of the bar alone for...+See More
I tried this exercise for the first time on my last chest day, and WOW!! I couldn't believe how difficult and challenging it was! I heeded the advice of the guide and used only the weight of the bar (I can usually comfortably press 140 for 8-10 repititons),but with the weight of the bar alone for this exercise I could only perform 16 repititons! I could really feel the upper fibers of my chest while performing this exercise (WAY more so than I ever had on any decline press). I would definitely advise beginners NOT to attempt this exercise, with or without a spotter. Here's what I learned in order to execute this exercise properly:
1. You will have to experiment with different width grips on the bar...shoulder width apart did not work well for me. I had to use a grip well outside of my shoulders in order to keep the bar balanced. Balance of the bar is challenged much greater in this type of press.
2. Don't let your shoulders pull too far down and back on the negative (downward motion). You will be tempted to allow this to happen because your shoulders are going to want to assist in supporting the weight of the bar (big time!). Don't allow this to happen...when you feel your shoulders pulling down too far, press the bar back up using your chest.
3. I can usually perform my strength training exercises very smoothly and with a lot of control, but NOT for this one! I had to use power to press the bar on this exercise...be sure not to lock your arms out at the top of the exercise. I found myself doing this once or twice when using a bit of force. Be really careful to keep your elbows soft at the top.
Overall, I thought this exercise was EXCELLENT for hitting all of the muscle fibers of the chest (though very challenging). I would highly recommend it for all intermediate to advanced exercisers. :]-See Less
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May 22, 2010 9:17 PM: I tried this exercise for the first time on my last chest day, and WOW!! I couldn't believe how difficult and challenging it was! I heeded the advice of the guide and used only the weight of the bar (I can usually comfortably press 140 for 8-10 repititons),but with the weight of the bar alone for...+See More