PUSH START INCLINE BENCH PRESS FOR INCREASE MUSCLE FIBER ACTIVATION
PUSH START INCLINE PRESS:
Push start training is when you push a weight from a stationary position at the start of every repartition. This differs from conventional training when a weight is being moved continually through the negative and positive position.
Push start training can only be performed with pushing or pressing movements such as Bench Press, shoulder press and even squats.
The reasoning behind this style training is that it incorporates more muscle fibers to push an object from a stationary position thus stimulating more muscle growth than it would do if the movement was continuous.
The best way to describe this movement is to imagine that you went out for the night with your best friend. Your friend consumes so much alcohol that they pasted out. You get left the awesome job of trying to get their drunk arse across the road and into a taxi. Notice how much harder that dead weight is to handle when your friend is totally limp. Notice how much more effect you have to use just to get them into a moveable position ( well I think you catch my drift)
Here is a list of exercises that I’ve compiled, these movements can be performed using this method.
Flat bench press
Incline bench press
Decline bench press
Front barbell Press
Behind neck barbell press
WELCOME TOPUSH START INCINE PRESS
For the purpose of this article I will be using the incline press movement but instead of using a incline press station we will use a power rack with safety bars. For the push start incline press we will also need a barbell and a incline bench. If your gym has a smith machine with adjustable safety catches, even better from a safer point of view. If not don’t let that put you off doing the push start incline press movement in the power rack, like with every movement performed in the gym, if you use good form and common sense you won’t have a problem.
Setting Up The Equipment For The Push Start Incline Press
Step 1.. Place the incline bench in the power rack at a height which puts most stress on the upper chest rather than the shoulders.
Step 2.. We will need to set the safety bars. For the purpose of the push start incline press movement we will not be setting the safety bars at the lowest part of the bench press but just under half way between the bottom position (barbell touching chest) and midway. The part of the movement that we are most interested in is just below midway part to the lockout part of the movement. Please make sure that each safety bar is locked firmly into place before moving on to step 3.
Step 3...Once we have set up the safety bars and locked them, place the barbell on the safety bars. Before placing any weight on the bar sit in the station and press the barbell for a few good times. Make sure that the bar always touches the frame of the power rack throughout the pressing and lowering of the barbell. By doing this, the frame of the power rack acts as a stabilizer so less thought has to go into balancing the bar.
The start and finish of each push start incline press rep is when the barbell is resting in a stationary position on the safety bars. So instead of bouncing the barbell off the safety bars, you need to do let the barbell come to rest on the bars for a whole second so that when you start to perform the second rep you are pushing the bar from a stationary position ( this is the most important part of the exercise. )
Step 4...Now we are about ready to start, but before then we will spend some time warming up the shoulder griddle, chest biceps and triceps
Step 5...Time to put some weight on the bar. Important note….always use collars when performing this and any push start exercise in a power rack. NOW ENJOY!!!
HINT AND TIP EXTRA
Once you have mastered the push start incline press exercise why not incorporate REST PAUSE TRAINING with this movement for variety…as they say variety is the spice muscle building.