I just added this bench press variation into my workout routine: the Neck Press If you're like me who constantly has a tight chest, you will FEEL this exercise - and feel it quickly. This is not an ego boosting, heavy-as-you-can-go movement: GO LIGHT to start. Trust me, you'll feel it. I use this exercise before I do my regular sets of bench presses.
Take your basic bench press, but slide you body down low on the flat bench to allow you to lower the bar over your neck, rather than your chest. Bring the bar down slow, just until it touches your neck, pause, and bring the bar back up to your starting position.
Try this chest routine:
3x12 Neck Press superset with Pushups to exhaustion (no rest between) 3x12 Bench Press (superset with another muscle group) 3x12 Smith Press (superset with another muscle group) 3x12 Flat Bench Cable Flyes (superset with another muscle group) **I always try to superset with another muscle group to maximize a workout
Now tell me you don't feel that? You won't be able to lift the same weight after the Neck Press x Pushups, but still try to safely lift heavy sets to finish the workout. Keep your rest times short as you can.
Happy lifting
Matt for TrainRite