Barbell Bench Press To Neck

This exercise forces your pecs to work through a different angle of motion.  Your body will respond with positive growth!  Neck presses have proven time and time again to be invaluable pec builders! 

Execution: (A Lie on a flat bench, your feet on the floor For balance.  Your grip on this should be slightly wider than on your normal bench press, remember the main point is to force your pecs to work in a different range of motion.  I prefer about 1-3 inches wider.  Raise the bar off the rack and hold it with your arms fully extended above you. (B) Lower The bar under control until it touches the part of the chest that is just below the neck.  Pause for a moment when the bar touches so that you don't bounce at all.  Then drive the bar back up in one smooth motion till your arms are fully extended.  Always use a full range of motion unless instructed specifically To do otherwise.  You should go heavy but not at the cost of form.

Note:  because this is near your neck you need to be extra cautious when lifting!  Do not bounce the weight as you might have a tendency to normally do!  Rather pause at the bottom and lower the barbell slowly as well.  This is to be performed with complete control.

Exercise Slideshow


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