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Break your Bench Plateau with '21s' Break your Bench Plateau with '21s'
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This involves the same concept many people use for biceps when they peroform "21s." I'm sure you've seen people in the gym curling the ez-bar and only lowering it 75% of the way, 50%, and 25%. Burning out the muscle. Well here's how it works for the chest.

Using less weight than your typical bench workout, lower the barbell down 75%, then press it up. Then bring the weight down 50% and push the bar up again. Then lower the weight only 25% before pushing back up. Now bring the weight all the way down and explode the weight up. Do this 10 times or whatever it takes until you reach failure. Remember to use less weight considering this is a higher rep exercise. For example let's say you bench 350, then 215 might be a good weight to use on this exercise. If you bench 315, try it with 185 and if you bench 200, try it with 125, as a general guide.
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Creator: ryan
Category: Strength Training
Posted: 1/24/2008
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Comments: 1
Views: 182
Votes: 3
Helpful/Unhelpful %: 100% /  0%
Popularity Score: 29.2

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Yavor “ Cool tip. I used a variation of this with one of the girls I train.
I wanted her to be able to do full range of motion push ups - touching her chest, stomach and chin to the ground. I had her lower herself all the way to the ground and try to push up. Then she would go down 75%, 50% and 25% of the full range of motion and do reps to failure at each distance. Within a couple of workouts she managed to do her first full range of motion push up. ”
-  Yavor on 1/25/2008 Respond

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