Rack lock outs Close Grip
Start: With the pins set at ¾ to ½ of your arms being locked out, start with the bar resting on pins and explode up, come down rest bar on pins for 1 second and explode up again
Speed one workout with 55-65% of max 1 rep weight doing 3-5 reps and 1-3 reps for max lift 90-95% for alternating workout, don’t do each one of these more than 1x a week each.
Incline, Flat or Decline Chain Presses
Position hands on bar thumbs about six inches from each other
Hanging heavy chains of the end of your bar on the bench exercise increases the weight as you go up and decreases on your way down. Explode on the way up!
Chains should be 4-6 feet long and weight from 15-25 pounds each