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AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer Phase 3, Day 30

Get pumped for the bench press today. No, we're not going super heavy, but working on your form and speed will increase your performance later this week!

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Today, you need to put aside some "bro" and take weight off the bar. Dynamic-effort training means you're working on speed and form at about 50-60 percent of your max effort. No, "speed" doesn't mean that you're trying to get through every set as quickly as possible. Speed means that you'll push the bar from your chest quickly and powerfully. Lower the bar down with control and then explode upwards. This dynamic effort will increase your ability to press heavier when those max-effort days come up.

When you bench, arch your back and tuck your shoulders to activate your lats. Your elbows should be tucked and your heels should be glued to the floor. Make a point to hit the same spot on your chest each time, just below your nipple line.

AMP Dynamic Effort
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Day 30: Upper-Body, Dynamic-Effort Training

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