Medium-grip dead start bench presses build starting strength in the horizontal push pattern. Using a medium grip increases the range of motion and adds another variable to help develop strength from different angles.
Cues
- Bring the bar down controlled and rest it on your chest (or pins) for a half-second without letting the bar sink.
- Accelerate with as much force and speed as possible.
related posts
Motor Units and Mad Libs
While waiting at the DMV for my moped license renewal form, I decided to kill some time with one of my favorite childhood pastimes. No, not chewing tobacco and throwing rocks at whores. I'm talking about that crazy little word game known as Mad Libs.
Tip: Do These Two Exercises Before You Lift
Do these fast and explosive dumbbell movements and get psyched up for the rest of your workout.
Tip: How to Front Squat Pain-Free
Because of mobility issues or previous injuries, the front squat can be too hard on some lifters' elbows, shoulders, and wrists. Fix that with straps.
Death to the Conjugate Method?
Over the last few years it seems that just about every "in the know" performance coach has discussed the conjugate method and why they find it to be the most effective way to train an athlete. By now I think we all know the definition of conjugate or concurrent periodization and how it involves simultaneously trying to raise multiple qualities.