Rather than performing the same old chest pressing exercises or workouts, switch it up with this mechanical drop set workout.
A mechanical drop set refers to a set where you work from your weakest to your strongest position to perform as many reps as possible. For example, performing a set of Close-Grip Bench Press, and once you fatigue, 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 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 that you can keep the weight heavy 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 will do six variations of a press at four different angles on the bench. Perform 10 reps on each variation and then move on to the next bench angle. Choose a weight 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 do it only once per month.
- Press Without Rotation
- Press With Rotation
- Double-Arm Press
- Alternating Press
- Single-Arm Press (each side; drop one of the dumbbells)
- Goblet Press
These pressing motions are nothing new; however, this mechanical chest drop set complex can be used to stimulate new arm, shoulder and chest growth. This will allow you to gain significant work output, while at the same time recruiting muscle fibers for new growth and remove your concerns for non-strength and muscle growth.