{"id":4563,"date":"2019-09-23T11:53:52","date_gmt":"2019-09-23T15:53:52","guid":{"rendered":"http:\/\/www.sst.training\/blog\/?p=4563"},"modified":"2019-09-26T11:29:58","modified_gmt":"2019-09-26T15:29:58","slug":"has-your-bench-press-hit-a-plateau","status":"publish","type":"post","link":"https:\/\/www.sst.training\/blog\/blog-post\/has-your-bench-press-hit-a-plateau\/","title":{"rendered":"Has your bench press hit a plateau?"},"content":{"rendered":"\n

There is a small but mighty trick to break through, switch to a DB chest press and get the most bang for your buck. The strongest, smartest lifters don\u2019t bench-press with their upper arms 90 degrees from their sides; they tuck their elbows in on the descent to get more power and reduce the risk of shoulder injury. To get fluid and comfortable doing this, performing the neutral to pronated grip bench press for eight to 12 weeks. Switch back to the traditional barbell while keeping in mind the cues of tucking your elbows. Watch your bench number skyrocket.<\/p>\n\n\n\n

HOW TO DO IT<\/strong><\/p>\n\n\n\n

1.<\/strong> Grab dumbbells and lie back on a bench.\nSqueeze your shoulder blades down and together and arch your lower back.\nPosition the weights at the sides of your chest with palms facing each other.<\/p>\n\n\n\n

2.<\/strong> Press the weights straight overhead, while\nrotating your grip to the pronated position and vice versa on the way down.<\/p>\n\n\n\n

WHY IT WORKS<\/strong><\/p>\n\n\n\n

Pressing with the palms\nfacing each other, rather than pointed toward your feet, will naturally cause\nyou to keep your elbows close. This takes excess pressure off your shoulder\njoints and increases your mechanical advantage, allowing you to lift\nsignificantly more weight. Your chest is also responsible for internal rotation\nand therefor you will get better activation of that muscle group.<\/p>\n\n\n\n

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Come in for a FREE demo with our MaxFit class!<\/p>\n\n\n\n

To book please email us at sst@sstcanada.com and we’ll get you scheduled for your demo. <\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

There is a small but mighty trick to break through, switch to a DB chest press and get the most bang for your buck. The strongest, smartest lifters don\u2019t bench-press with their upper arms 90 degrees from their sides; they tuck their elbows in on the descent to get more power and reduce the risk … Continue reading “Has your bench press hit a plateau?”<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":4221,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_link_nofollow":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"footnotes":""},"categories":[7],"tags":[],"class_list":["post-4563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post"],"_links":{"self":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/4563","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/comments?post=4563"}],"version-history":[{"count":3,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/4563\/revisions"}],"predecessor-version":[{"id":4568,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/4563\/revisions\/4568"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media\/4221"}],"wp:attachment":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media?parent=4563"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/categories?post=4563"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/tags?post=4563"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}