Heavy Dips – Shatter Your Bench Plateau! Vestal New York
Heavy Dips – Shatter Your Bench Plateau!
**Sign Up For Joe’s FREE Newsletter: https://synergyfitnessteam.com/
ORIGINAL POST: http://synergy-athletics.com/effective-strength-training/2-ways-to-break-your-bench-plateau/ MANUAL: http://www.bullstrength.com
2 Ways to Shatter Your Bench Plateau
1. Bench Less. I know people that bench 2-3 times a week – actually I know someone that benches EVERY OTHER DAY in pyramid fashion. The problem is your body has adapted to the load and movement (law of adaptation explained).
Use the bench as your “testing exercise” and work in more bench variations – board pressing, close grip, band, chain, dumbbell, etc. Also spend this time to develop your back. Back muscles will not only get you thicker, but believe it or not your back and your chest muscles are connected. If you have a glaring imbalance in one, the other will suffer.
Add pull ups, heavy barbell rows, and resisted supine rows.
2. Get Strong Triceps. You know that little muscle on the back of your arm that a lot of people don’t see when they are doing their nightly mirror pose downs? That’s the muscle group you should be working on to fill up your sleeve!
I highly recommend two exercises in particular – close grip bench and heavy dips. On close grip bench, make sure to really tuck your elbows and then drive the bar back up.
Heavy dips are awesome….if your shoulders allow. If you have severe mobility issues or impingement, work on those before doing dips. Don’t be afraid to do 5-6 sets of 2-5 dips. Slap that weight on and get your bench up.
In the video below, it is no coincidence that Crazy Jeff can bang out dips with 140-185 lbs on his waist…his bench is also over 405 at a body weight of around 215.
– Joe Hashey, CSCS –
heavy dips, weighted dips, shoulder dips, tricep exercise, dip exercise, how to dip, bench plateau, break bench plateau, bench press plateau, increase bench press
Heavy Dips – Shatter Your Bench Plateau! Vestal New York Related Info
Meta Description of Heavy Dips – Shatter Your Bench Plateau!: Heavy Dips – Shatter Your Bench Plateau! – Synergy Fitness Club Vestal New York, Category: Synergy Fitness Team on YouTube, Tags: Bench Plateau, bench plateau,
Related City: Vestal New York, Tags: bench plateau, bench press plateau, break bench plateau, dip exercise, heavy dips, how to dip, increase bench press, shoulder dips, tricep exercise, weighted dips, Bench Plateau and Fat Loss Extreme, Categories: Synergy Fitness Team on YouTube and Fitness Club.
Recommended pages or posts on Heavy Dips – Shatter Your Bench Plateau!: Our Programs at Synergy
Watch “Heavy Dips – Shatter Your Bench Plateau! Vestal New York” on YouTube