Chest Exercise You Haven’t Tried: Earthquake Bar Bench Press!
Within the realm of the superhero world, one of the most vital areas that separate the mighty from meek is the chest. We have seen over decades many varieties, methods, periodizations, etc. that have aided in helping many achieve a certain look when it comes to building chest. One of the steps that I feel is missing has finally been solved with my training solution, the Earthquake Bar! This bar is crafted out of bamboo and is able to hold nearly 300lbs from it while performing exercises. Before I gloat too much about this training tool, let me discuss why I have incorporated this tool within my clients and my own training.
As I’ve trained over the course of time, I have tried many different methods with chest training. The specific areas I was focused on, as I critiqued myself, were the aesthetic look I was after, the rate of strength increase, and the rate of power elevation. The aesthetics were achieved with specific training methods myself and my business partner have developed over the course of time when preparing actors to look a certain way for an upcoming roles. The strength & power were a little different and more challenging. What you normally see in a basic method of building a bigger, stronger chest is a certain amount of sets x reps calculated off a percentage of 1RM. Though this is a correct route when attempting to achieve strength & power, there was a piece missing of vital importance. We understand that muscle can grow at a rapid rate based on following specific guidelines and training regiments, but the one thing that most deal with when achieving this is a higher potential of tendon & ligament soreness, since these two strengthen at a much slower rate. What I have found as the secret to rapidly transforming, not only the aesthetic look, but strength and power gains is incorporating movements that stimulate the tendons and ligaments as well as the muscles at work. The Earthquake bar was the answer I was looking for.
As I mentioned earlier, this bar can hold nearly 300 lbs. of load, which should comfort many with its durability under use. The load that I attach to the bar is kettlebells that hang from the bar by super-bands. Not only will this stimulate tendon and ligament strength to increase, it will also recruit more muscle fibers within the chest to engage and work in order to perform the movement. Due to this, a greater percentage of the muscle fibers within the pectorals major/minor, anterior deltoids, triceps, forearms, as well as every tendon & ligament surrounding those joints due to the foreign and unbalanced environment this training tool puts you in while executing the exercise! In return, you will achieve and better aesthetic look, and a greater rate of increased strength & power, which is what a Superhero possesses!
Doug Hall’s Superhero Chest Workout
- Incline Bench Press: 5 sets X 15, 10, 10, 8, 8
- Flat Bench Press w/Pulse Rep: 5 sets X 20, 20, 15, 10, 10
- Earthquake Bar Bench Press: 5 sets X 10 w/20KG Bells
- Incline Dumbbell Presses: 5 sets X 10
- Broad Pulse Push-Ups: 5 sets X MR (max rep)
- Earthquake Bar Incline Bench Press: 4 sets X 10
- Flat Bench Dumbbell Fly (85% ROM from deepest position up):
- 4 sets x 15