We love a challenge at JOE – especially where the gym’s involved.
Well, as it’s Get Swole Friday today, we’ve got this killer bench press workout for you.
Fitness model Jason Wittrock broadcast himself giving it a go live on Periscope – so we thought we’d give it a bash too.
We’re not going to lie, it’s a lot harder than it looks. And it looks hard.
It works brilliantly as part of a chest workout, a great session finisher to fill your chest full of blood and fatigue those muscles or even just to give you a pump before you hit the pub.
You need: six 5kg weight plates per side on a standard bench press barbell (and a gym buddy on hand to drop your weights.)
Basically, you ladder down through the weights and then back up again in a giant drop set.
So, you hit five reps, then ditch a plate, then hit five reps and ditch a plate – repeating this without stopping until you get down to the empty bar (which you do another five reps).
Then you work your way back up hitting five reps with one plate, then two plates, then three plates until you finish with a final five reps with six plates per side.
It’s 65 reps in total and we guarantee you’ll get that deep burn like Ron Burgundy.
Here’s how it should look – make sure you go all the way down and then back up to 80kg without a rest (lower the weight if necessary).
80kg x 5 reps
70kg x 5 reps
60kg x 5 reps
50kg x 5 reps
40kg x 5 reps
30 kg x 5 reps
20kg x 5 reps (empty bar)
H/T Jason Wittrock
