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A mechanical drop set refers to a set where you work from your weakest to strongest position to perform as many reps as possible.
An example would be performing a set of Close-Grip Bench and once you fatigue and, move your grip out to a traditional Bench Press where you are stronger.
However, I like to start at my weakest point, work up to my strongest point and then move back to my weakest point all over again. The result is a ton of time under tension, which is critical for adding muscle.
The good thing about this mechanical drop set complex is you can keep the heavyweight, all while recruiting different aspects of the muscles you are targeting. If you want to move through it quickly, have a partner. If not, this fantastic chest, shoulder and core workout will pretty much take your entire session.
Here's how to do it:
Mechanical Drop Set
You are going to do six variations of a press at four different angles on the bench. Perform 10 reps on each variation and then move onto the next bench angle. Choose a weight that you can press for 10 reps with moderate effort.
Here's the bench angle sequence:
- Decline Bench
- Flat Bench
- Moderate Include Bench
- Seated Press
After you reach Seated Press, work your way back down to decline.
This is extremely demanding so only do this once per month.
Pressing Variations
1) Press Without Rotation
2) Press With Rotation
3) Double-Arm Press
4) Alternating Press
5) Single-Arm Press (each side; drop one of the dumbbells)
6) Goblet Press
Music by Dropfucker featuring (Trap King Music) Energetic Trap Beat Mix
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| How-to & Style | Upload TimePublished on 5 Mar 2017 |
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