Hi ct, i already do bench press, push press, squat but i would like to know what is a variation for you ? example: if i would like to do floor press or bench from pins is it a good variation or its very different ? samething for other exercises ?
well, i would like to know if its a kind of variation and if its work
thanks
To me the best variations to use are variations in the condition of performance of an exercise.
For example you can change:
the force curve of a movement (adding chains, bands, reverse bands, weight releasers)
the range of motion (lifts from pins or blocks)
the contraction type (tempo of lifting, including isometric holds, slow eccentrics, etc.)
Let’s take the bench press for example…
Category 1) could include (bench press with added chains, bench press with added band resistance, bench press using a reverse band setting, bench press with weight releasers to emphasize the eccentric)
Category 2) could include (bench press from pins 2-3" inches above chest, bench press from pins just above sticking point, bench press from pins just before lockout, 2,3 or 4 boards press, floor press)
Category 3) could include (bench press with a 2 sec. pause on chest, bench press with 2-3 pauses during the lowering portion, bench press with 2-3 pauses during the lifting portion, speed/explosive bench press with a light weight, bench press with a superslow (6-8 sec) eccentric phase, etc.)
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