Bench press more
What to do?
Try eccentric lifting, in which you focus on the lowering the weight during a bench press rather than lifting it. Load the barbell 80 to 120 percent of your one-rep max( for example, 80 to 100kg if your max one-rep is 90kg), and take four to five seconds to lower the weight while keeping tension in your chest. Have your spotter help you press the bar back up as fast as possible, then repeat. Do two to four sets of three to five reps!
Why it works?
Your body can handle more weight as you’re lowering the bar than as you’re pressing it up. Repeated lowering of a heavy weight will slowly help your body adapt and learn to handle more weight in general. Eventually, you’ll be able to press a heavier load. The slow lowering also creates a lot of tension in your muscles as they try to keep the bar stable. That builds muscle.
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