How to ace the pressure cooker challenge
Looking for a total body metabolic burner? Try the pressure cooker challenge. Here's how to nail it with strict form for the ultimate burn.
To boost your bench press, you need to hone your technique and strengthen your weaknesses.
The following three moves build muscle and strength in commonly weak areas for most men. They also help prevent the shoulder injuries that can accompany a lifetime of pressing.
Do them as straight sets or a mini circuit following your heavy pressing work and your next personal record will be just around the corner!
1. Chest-Supported Row
Building a big, strong upper back is key for enhancing the base with which you can press from.
That’s why many top powerlifters will say you want to “launch the barbell off your chest with your lats.”
Pulling movements (which work your back muscles) are also key to preventing the structural imbalances that result from too much pressing and leave you with poor posture and a greater risk for shoulder injuries.
I recommend the chest-supported row option because it’s easier to perform and recover from compared to the bent-over row.
When you do the exercise, be sure to squeeze the top position for a full count, visualising hugging a bench with your upper back as you do so.
Do 3 to 5 sets of 15 to 20 reps. Rest 1 to 2 minutes between sets.
2. Chest-Supported Overhand-Grip Reverse Fly
Many fitness experts refer to the rear deltoid (the back of your shoulder) as the lynchpin of the upper body: If it’s not properly developed, you’ll be at risk for injury and you’ll bleed performance in every key lift.
Using an overhand grip on the reverse fly targets your rear delts the most.
When you do the exercise, try to crack a nut between your shoulder blades at the top of the move.
I also recommend keeping your arms as straight as possible, which means you’ll need to use a lighter weight. But that’s good, because you’ll get a better mind-muscle connection and prevent bigger muscle groups and momentum from coming into play.
Do 3 to 5 sets of 15 to 20 reps. Rest 1 minute between sets.
3. Decline Triceps Extension
If you want a big bench, you need thick, roped-up triceps. It’s science.
In all seriousness, most guys miss a rep because their triceps crap out and are unable to assist the bigger, stronger chest and shoulder muscles in locking the weight out.
So blow up those bad boys with the decline triceps extension. The slight decline increases your triceps activation at the top of the move compared to a flat bench setup, so use it when you can.
Do 3 to 5 sets of 8 to 12 reps. Rest 1 minute between sets.
More From
Looking for a total body metabolic burner? Try the pressure cooker challenge. Here's how to nail it with strict form for the ultimate burn.
AO 2024 sees the best players in the world do battle for the first grand slam title of the new season.
Live better, longer, stronger with the best tech of the year.
With the K-Wave having spilled across music, fashion, food, books, cosmetics and cinema, we look at why car design is next and how Kia is helping forge a new national design identity.
With a look at how legendary Aussie muso Pete Murray got ripped at 53, a chance to get ahead of the top health trends of 2023 and a peak inside Alex Volkanovski’s journey to a career defining bout, the March issue of Men’s Health is not one to miss.
After breaking the Internet with news he will reprise his role as Superman, it’s been announced Henry Cavill will also team up with Guy Ritchie for an upcoming War War II spy-action movie, The Ministry of Ungentlemanly Warfare.
Everyone’s favourite Aussie braved the elements as he stripped down for a cold plunge in the freezing cold ocean.