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Do This Chest Exercise IMMEDIATELY After Bench Press!

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Rating: 4.0; Vote: 1

m showing you here. This is perfect for after bench pressing since it is a variation of the classic exercise but with a strength curve that compliments the original and allows you to take your workout intensity to a whole new level. This is called the ground and pound press. It is an exercise that I use with my MMA athletes and is commonly done with slightly lighter loads and for the purpose of explosivity and power. It can however be a great hypertrophy option, especially when paired with a bench press, incline bench press or dip in superset fashion. If you examine the mechanics of the bench press first you will quickly see that the hardest portion of the exercise is at the bottom of the movement (when the bar is down near your chest) and the easiest portion is at the top of the exercise (when the arms are out straight. This is due to the physics of the exercise. When gravity is acting down perpendicular to the humerus as it as at the bottom, the chest is being subjected to it-s greatest amount of tension. On the contrary, when the arm is fully straightened over the chest at the top of the exercise, the force of gravity is now acting downward parallel to the humerus and the tension on the chest is greatly minimized. Beyond that, each of these compound exercises while incredible mass builders and great chest exercise choices, lack the key element of complete chest activation by virtue of the fact that none of them provide resisted adduction in the peak contracted state. Enter the ground and pound press. This chest exercise can be performed with either cables as I demonstrate in the video or it can be done at home with a couple of resistance bands anchored to a pullup bar in a doorway. The key is to position yourself down on your knees in a ground mount position. The bands or cables will be angled out to the sides a bit so as to be sure to provide an adduction stress when we need it the most at the bottom of the movement. The hands are pressed down to the floor to start. You should immediately feel a resistance to keeping your hands pressed down by virtue of the fact that you have the weight of the weight stack pulling your arms and body back up. You must not let this happen. In order to do this, you have to engage your core and the chest to firmly press out in front of you and squeeze your arm inward at the same time. This will fire up your chest without even having to move from this isometric position. We will however initiate the reps by alternating the replication of the bench press and bringing the arms back and up to the top (as if laying on your back during the press. Each time you want to push your hand back down to the floor and squeeze inward and towards the ground. When you are done with this and cannot perform any more reps you can slightly alter the position of your body by assuming a tall kneeling position and keep cranking out a few more reps. This killer chest exercise is perfect to be performed as a superset to any of the key staple pressing exercises like the bench press, incline press or dip. Pair these two together and you will ensure maximum activation of the chest and spark a stimulus for new gains that you-ve had the potential to tap into all along. If you like this exercise and want to get a complete program that incorporates game changing exercises for all your muscle groups into one 90 day plan, be sure to visit the link below and start training like an athlete today
Date: 2022-04-22

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Comments and reviews: 10

Owen
Hi Jeff, Great contents as always! Can you make a video about my near-pelvis pain? As a student majored in digital signal processing along with other engineering folks doing loads of soldering, my work is usually done merely sitting on my back, sometimes my chair leans back a little. That's where the problem comes up: When I lean back, I start to feel that something is compressing my pelvis producing a increasing feeling of soreness. I tried to stretch my quadratus lumborum but it didn't work. So I tried to couch down with torso leaning forward and I can feel the instant relief. However, for all your videos I have seen, it seems your video hasn't cover that kind of pain. So what kind of soreness is that? Is it serious? Should I set my chair to lean back anymore?
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Luke
Jeff, I hope you read this or someone reads it and tells you. With the information you-ve taught me I-m on my way to make a living teaching the proper techniques you-ve discovered and innovative exercises you-ve invented. I have been a student of yours for 3 years now. You taught me the more well known fundamentals as well as your contributions to the field. I can only dream to contribute to the level you have. I one day hope to accomplish this goal. You-re arguably the most important person in the history of exercise. I feel that your breakthroughs in exercise methods have leaped the arts many steps forward and landed it closer to perfection.
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Bizaxey
Hey guys is this split good? I'm new so I need help. My goal is to at least do upper body three times a week. Let me know which split is good, or tell me your recommendation! I need to know asap
Option 1
M upper
T lower
W upper
T lower
F upper
S lower
S rest
Option 2(not really interested in)
M upper
T lower
W rest
T upper
F lower
S rest
S rest
Option 3
M upper
T lower
W rest
T upper
F lower
S upper
S rest
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Rick
I tried this IMMEDIATELY AFTER BENCH last night and holy shit! So much shoulder, triceps, biceps, chest, forearm, & core activation. I almost puked. My arms felt so rock solid like they had been chiseled out of granite. I couldn't find anywhere to put my arms where they weren't in pain for about 2 minutes after the 3rd set. Best chest pump I've ever had. I'm already sad for the day when I get used to this exercise and it isn't as invigorating as it was last night.
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Rumply
Is it smart to do chest and biceps, legs, back and triceps, legs, shoulders? That way I-m hitting each muscle group roughly every 48 hours. I have been doing this for a few weeks but I-m not sure if it is more beneficial than doing a chest and triceps, back and biceps, legs, shoulders, so you can do similar movements each day.
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Popescu
Love and enjoy your videos very much. But a topic I always find difficult is how mobility/flexibility training goes with strenght training. I am a dance sport athlete and I want to know the best way to integrate both sides of training to progress on both fronts. Would love to hear your advice and opinion!
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Todd
Wow. Been training a long time but never seen or heard of this movement. Can't wait to try this.
I've always had to train chest harder than any other bodypart.
Thanks to using numerous techniques from jeff I've been able to get growth in my chest i could not get before no matter what i did
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Adarsh
Sir, you have done a fabulous job.
I wanted to ask is this possible for a 5' 8- man 22 years old to lift a 80kg wooden log cuboidal in shape on his back using rope to a height of 500m and a distance of 1. 4 km almost 1. 5km on foot. If yes how strong is that man and how could he do that
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Derek
And make sure if you-ve got bad shoulders to warm up with an exercise ball. and don-t forget to do face pulls when you-re done. and do band pull aparts everyday. and make sure you eat ginger everyday. and add cinnamon to everything(twelve hours later)
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Willow
OMG Jeff. this was amazing. did Dumbell flat bench press, incline DB bench. then DB from floor to over head press then THESE. FRIGGIN AMAZIN. really like that i can apply to my training. as i throw heavy things! Thank You For Sharing!
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