Tip: Do the Dead-Stop Bench Press

With the bottom-up bench press from pins, there's no pre-stretch and no contribution of the stretch reflex. Your muscles have to produce more force at the beginning of the movement. This not only strengthens the muscles themselves, but it increases their capacity to be recruited in the stretched position.

By inhibiting the stretch reflex, you rely almost entirely on the contraction of the muscles. The result is a more forceful contraction, and lots of gains in size and strength. In that sense, it's the upper-body equivalent of a deadlift.

How to Do It

Set up the bar using pins. The bar should be an inch or two above the chest.
With the elbows directly below the bar, shrug the traps before lifting, then contract and press forcefully.
Relax and reset on every rep. No bouncing off the pins.

Question of Strength 65
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Question of Strength 64
Ask Me Anything I get a lot of great questions in my T Nation Community…
Your Warm-Up Is Killing Your Workout... and Gains
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Deadlift: Drop It Quickly or Lower Slowly?
The Deadlift: Drop It or Lower Under Control? Fitness experts and even strength coaches normally…
How to Do the Hardest Core Exercise
A Core Exercise That Works Everything Ab wheel rollouts are known as a core exercise,…