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Ergo-Log.com Excerpt: Kaatsu bench press: more pecs with less weight

1. The subjects trained 6 days a week and did 2 bench press sessions every day: one in the morning and one in the afternoon.
2. Each session the men did 3 sets at 30 percent of the weight at which they could just manage 1 rep. 
3. They did 30 reps in the first set, followed by 2 sets of 15 reps.

Kaatsu bench press: more pecs with less weight

If you reduce the blood supply to your arms with bands and then do bench presses with minimal weights, you can build up considerable strength and muscle mass. Researchers at the University of Tokyo did experiments with 10 young men.

They got 5 men aged between 23 and 38 to do bench presses for 2 weeks with bands around their arm muscles. A similar group did normal training. The subjects trained 6 days a week and did 2 bench press sessions every day: one in the morning and one in the afternoon.

Each session the men did 3 sets at 30 percent of the weight at which they could just manage 1 rep. They did 30 reps in the first set, followed by 2 sets of 15 reps.

The figures below show the results from scans. They record how the muscle mass in the triceps brachii and the pectoralis major increased by 8 and 16 percent respectively in the Kaatsu group [black circles]. The increase in muscle mass in the control group was nil.

Source: 
Clin Physiol Funct Imaging. 2010 Sep 1;30(5):338-43.

Hypoxia & Kaatsu

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The Best Science-Based Chest Workout for Mass & Symmetry by Jeremy Ethier (Video)

Incline Dumbbell Bench Press

Barbell Bench Press or Dumbbell Bench Press

Dips

Banded Push-ups

High to Low Cable Crossovers

Chest Day

Back Day

Source:                                                                   

https://www.youtube.com/watch?v=8LJ3Q3Fsrzs

  

Joint-Friendly Jumping Exercise https://t.co/zvcEpGhJzX

— #HelpYouGetGAINS (@helpYOUgetGAINS) July 29, 2018

Pushups on your toes imitate benchpress with 60-70% body weight, pushups on your knees imitate benchpress with 40-50% body weight. Apart from that, activation of muscles in both exercises is identical. #helpyougetgainshttps://t.co/wK903djMTP … https://t.co/ulZWV0334g …

— #HelpYouGetGAINS (@helpYOUgetGAINS) August 4, 2018

Chest Day Giant Set

Do as a giant set. Follow each exercise with the next with no rest. Use 50% of your 1RM.

Bench Press                   5 reps

Incline Bench Press       5 reps

Flyes                             10 reps

Rest 90 seconds then repeat the giant set 3 times.

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    ATHLEAN-X upper and inner chest exercise called the crossover shrug

10+ Secrets For Huge Pecs by Scooby

 

1. Patience!
2. Don't neglect squeezing.
3. Don't workout shoulders or triceps in the 2 days before your chest workout.
4. Don't overtrain!
5. When you DO train chest, hit it HARD.
6. Vary rest and rep range weekly. Vary rest from week to week.
7. Drop sets. Use drop sets when working out heavy.


8. Shoulder packing.
9. Good nutrition.


10. Hydration.
11. Limit your Range Of Motion (ROM).


12. Get enough sleep.

Get the details here: 10 Secrets For Huge Pecs

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Percentage of Bodyweight Used While Doing Push-Ups

Have you ever wondered how much of your bodyweight you are moving while performing a push-up? Sure you have. Well, lucky for you a 2011 study has the answer.

Standard Push-Up           65% of bodyweight

Feet elevated 12”            70%

Feet elevated 24”            75%

Hands elevated 12”         55%

Hands elevated 24”         40%

On Knees                         50%

Reference: 

Ebben, W., Wirm, B., et al. Kinetic Analysis of Several Variations of Push-Ups. Journal of Strength and Conditioning Research. 2011. 25(10), 2891-2894. 

@rennerbrittany challenge expected 😁💎 pic.twitter.com/7TnVxRlT0s

— Tabbie K (@tabsss111) September 17, 2015

6/17/15 Workout - Bench Press

Cable External Rotation

5 lb x 30 reps

Internal Shoulder Cuff Rotation (Lucky Cat)

5 lb x 30 reps

Face Pull

5 lb x 20 reps

Barbell Bench Press

45 lb x 20 reps

95 lb x 20 reps

135 lb x 12 reps

175 lb x 5 reps

180 lb x 4 reps

One-Arm Dumbbell Row

45 lb x 20 reps

Walking

45 minutes

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