Close Grip Spoto Press

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Master the close grip pause bench press, the ultimate supplemental exercise for breaking through bench press plateaus and building explosive tricep strength. This comprehensive guide covers proper hand positioning, pause technique, and strategic programming to help intermediate and advanced lifters add serious pounds to their competition bench press. Discover why this challenging variation has become a cornerstone movement for powerlifters seeking lockout strength and upper body muscle development.

Band Assisted Push Up

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The band-assisted push-up is a game-changing progression exercise that uses resistance bands to provide scalable assistance, allowing athletes and fitness enthusiasts to master proper push-up form while building the strength needed for unassisted push-ups. This innovative training method bridges the gap between modified push-ups and full bodyweight push-ups by offering variable support that adjusts throughout the movement, making it perfect for beginners struggling with traditional push-ups or advanced athletes looking to increase training volume. Learn the proper setup, form cues, and progression strategies that will transform your upper body strength training and help you achieve your first unassisted push-up or refine your existing technique.