DId these two exercises yesterday and all I can say is HOLY $#!+! That bench press exercise was amazing. I haven’t been able to do heavy bench press for years because of a shoulder problem, but doing it like the video showed felt great.
Today, the DOMS is all the way across my chest, especially the lower and inner areas, and not just in the armpit area like with regular BP. Those dips are no joke either.
Give these a try.
All Girondas’ stuff has merit, the guy didn’t mess around with balony.
Note though that any variation in any exercise you do is going to create stimulation due to the fact that it is different - it never means that it is because it is optimal, the perfect routine or exercise.
Some people I believe have a lot of trouble with these exercises based on their bone structure. I believe there are articles on TNation regarding this. So if you do it and it hurts in a bad way, stop.[/quote]
The great thing is that there was NO pain in my shoulder. Regular bench makes it feel like someone is sticking knives in my rotator cuff, so I never go heavier than about 155. I actually did two sets of 185 for reps without pain. That’s the heaviest I’ve benched in about 2 years.