Build a better chest and triceps with these less conventional methods.
From beginner gym goer to competitive bodybuilder, every weightlifter can use these tips to build muscle
4 of 9 Smith-machine overload bench press .
Benefits: Smith-machine negative overloads provide another way to eccentrically overload your pecs. You are capable of handling up to 60% more on the negative portion of a rep. This movement is performed with a Smith Machine and will require two partners. To maximize muscular development you have to include eccentric overloads.
Tips: Use 10-25% extra weight on the bar sleeves, at chest level. Have a partner on each side pull the extra weight off the bar. Forcefully press the weight into the top position, then take 5–6 seconds to lower the bar, and then forcefully press it back up with the help of your spotters. A good routine is to do that tempo for as many reps as possible. Once you can no longer complete a full rep, pull the additional weight off and do as many reps as possible at an explosive tempo.
Tips: Use 10-25% extra weight on the bar sleeves, at chest level. Have a partner on each side pull the extra weight off the bar. Forcefully press the weight into the top position, then take 5–6 seconds to lower the bar, and then forcefully press it back up with the help of your spotters. A good routine is to do that tempo for as many reps as possible. Once you can no longer complete a full rep, pull the additional weight off and do as many reps as possible at an explosive tempo.
http://www.muscleandfitness.com/workouts/chest-exercises/6-bench-press-variations-more-mass-0
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