Like the “Deadlift” the “Dead Bench Press” starts at the bottom ( concentric phase). This exercise can also be referred to as Pin Bench Press or Concentric only Bench Press.
Why do this variation?
-Trains the rate of force development
-Targets a specific part of the Rang of motion that may need further strength development. Most common area is elbows at 90° (+/- 10degrees).
-Helps develop technique. Improving the arch, leg drive total body tension and allow to the left to feel what it feels like to grind
Rate of Force Development
A typical bench press starts with eccentric (lowering) phase. In that fashion the body uses the stretch shortening cycle to help produce force on the concentric (raising) phase. Because the “dead bench press” variation starts from a dead stop, we cannot rely on kinetic potential energy created by on eccentric for help producing force. This forces the body to quickly produce enough force to get the bar moving. After it breaks the pins the lifter must continue to keep tension throughout the entire body to complete the lift.
Weak Rang of Motion
By knowing where your weak range of motion is, you can target strength development at part of the range of motion. Two most common “weak spots” or right off the chest and when the elbows are around 90°. So set the pins to target a specific part of the lift and spend some time getting stronger there.
Technique Development
I personally love this variation for arch development and leg drive. I’ll set the pins up a few inches above the chest. This gives me a target to reach my chest up to. After the arch is set, I’ll grip the bar as hard as possible, brace as hard as possible and aggressively press my feet hard into the ground while driving the knees out. I visual the lift starting with my feet as I steadily transfer power from the floor into the bar chasing the bar with my chest and not letting off the gas until I am fully locked out and ready to bring the bar back down. When the weight is heavy the rep may seem like eternity and that’s okay. Get use it! Practicing grinding allows you to grind when you need to grind.
Errors
Incorrect body/bar position – This is when the bar and lifter are not aligned properly. You can tell you are in a good position if the first movement in the bar is straight up. If it’s out of position the bar will slide on the pins first before the bar moves upwards. Make sure the elbows are under the bar and bar is in the same spot it would be in as if you were doing a regular bench press. Doing a couple reps down to the pins and up will help clarify where you need to start.
Bouncing off the pins – this applies for multiple rep sets. This is not a touch and go, consider each rep as its own set. The weight must settle on the pins completely before press. This may require you to readjust your body and bar to get it in the right position.
Lack of tightness – When any part of the body or then the arms move during the press, you’re losing tightness. This includes and is not limited to chest collapsing, legs that look like spaghetti noodles, feet losing contact with the ground and feet are not firmly planted on the ground. Total body tightness needs to be at the front of the brain. Make that the top priority and you’ll learn this lift in no time
Final words
Just like the deadlift this lift is hard. But spending the time to work on the concentric phase without interference of the eccentric poses potential increases in strength, technique and rate of fore development all of which can be contributing factors on increasing your bench press strength