Dumbbell Bow and Arrow Bench Press Exercise

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“Bow and arrow presses” (the term I use in the Bull Strength Manual ), is a killer secondary exercise for an upper body muscle building workout.

The term “bow and arrow” (I’m sure there are other phrases) is used to describe holding one arm fixed while drawing the other arm back. This requires a great deal of stabilization through the core and targeted muscle group.

bow-and-arrow
Here’s why it works:

1. Increased Stabilization

2. Addition of a rare unilateral UPPER body exercise.

3. Increase Time Under Tension*

*Now I’m not referring to the time under tension program that was popularized by Charles Poliquin. I’m simply referring to the duration of muscle activation during a set. For example, perform a set of 8 reps of normal dumbbell flat bench press and time yourself. Next, perform it “bow and arrow style” below and time it (video below). Which set had your muscles firing longer?

Time under tension (or TUT) can be used effectively in a training program and should be one of many added considerations when developing your programs.
TUT and Bow and Arrow Presses EOW #8

Keep in mind I recommend this as a secondary/accessory exercises and not to take the place of your primary movement. Work it in and check your results!

– Joe Hashey, CSCS –

PS. If you still don’t have the manual that kicked off Synergy Athletics, check out htttp://www.BULLSTRENGTH.com

 

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