This exercise is pretty much the same as the squeeze press. However, we will use a variation and apply the “Partial repetitions principle”.
In doing so, we’ll grant max constant tension on the pectoralis major and hence, the gains will be way more prominent.
Let’s see exactly how we apply that principle.
- 1Set up the incline bench to 45 degrees
- 2Grab a pair of dumbbells and lie down comfortably
- 3Let the dumbbells go down to your chest
- 4Push up explosively
- 5Do steps 1-4 for the first 7 reps then transition to this:
- 6Let the dumbbells go halfway down, then press all the way up
- 7Do this for another 7 reps, then on the final 7 repetitions, do this:
- 8Let the dumbbells come all the way down to the chest but push just halfway up
In essence, this is like doing the “21” exercise for the biceps, but it’s done in a chest press variation.
Again, by utilizing the partial reps principle, we maximize tension on the chest.