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Tip: An exercise for guaranteed breast growth



The press is a dumbbell bench press with one difference: the dumbbells stay in contact with each other at all times and you actively push them against each other as hard as possible. This shifts the entire load on the pectoral muscles.

  Squeeze Press

Want to increase it? Overload the eccentric (negative) phase. All you need is a good spotter.

Eccentric Tabletop Squeeze Press

I call this movement "eccentric table press", as the dumbbells, when compressed, form a perfect platform on which a weight plate can rest. 1

9659006] The video shows NFL retracing Marquell Beckwith with 100-pound dumbbells and a 45-pound disc, followed by my figurine Leslie, who uses 50-pound dumbbells and a 25-pound bumper plate. (The correct ratio of dumbbell to plate is 2: 1.)

Just let your exercise partner put a weight plate on the dumbbells while performing the eccentric / negative phase of the movement, and let them lift the load immediately before the exercise Switch off transition to the concentric pressing phase.

Make sure the spotter holds its hands near the weight plate so it does not slip off.


Overload chest training – 7 new exercises



Accentuated eccentric training



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