Tip: Do the Blitzkrieg Triple Press
Tip: Do the Blitzkrieg Triple Press
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<h2 class="article-detail">Blast your chest with this unique dumbbell bench press variation. Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/t-nation">T Nation</a> |</span> <span class="timeStamp3">Today</span></div>
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<div class="articleLeadImage"><img alt="Tip-do-the-blitzkrieg-triple-press" src="https://www.t-nation.com/system/publishing/articles/10003239/original/Tip-Do-the-Blitzkrieg-Triple-Press.jpg?1450820766"/>;
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<p>Here's a "fun" way to perform the dumbbell bench press. This drill is really a combination of three exercises: the high incline, low incline, and flat bench press. All three are performed as one set, using the same weight.</p>
<ol><li><span>First perform high incline dumbbell presses until you reach muscle failure.</span></li>
<li><span>Then rapidly adjust the bench to a low incline and continue to perform reps until failure. (Having a lifting partner will speed up the transition.)</span></li>
<li><span>Finally, drop the bench to a flat position and knock out a few more reps.</span></li>
</ol><div><img width="70%" src="https://www.t-nation.com/system/publishing/article_assets/3682/original/Triple-Press-123.png?ts=1450820898"; alt="Triple Press"/></div>
<p>How does this work? Most people are stronger in the flat bench press than they are the incline bench press. In the triple press, you start in the weakest position (high incline) and train to failure. But each time you drop the bench (to low incline and then to flat) you're put in a stronger position, allowing you to crank out more reps with the same weight.</p>
<p>You can use this technique with a variety of loads and rep ranges. Give it a shot.</p>
<h4><a href="https://www.t-nation.com/training/exercises-youve-never-tried-16">Related: Exercises You've Never Tried</a></h4>
<h4><a href="https://www.t-nation.com/training/building-a-bodybuilder-chest">Related: Building a Bodybuilder Chest</a></h4>
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https://www.t-nation.com/training/tip-do-the-blitzkrieg-triple-press
<div class="title-details">
<h2 class="article-detail">Blast your chest with this unique dumbbell bench press variation. Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/t-nation">T Nation</a> |</span> <span class="timeStamp3">Today</span></div>
</div>
<div class="articleLeadImage"><img alt="Tip-do-the-blitzkrieg-triple-press" src="https://www.t-nation.com/system/publishing/articles/10003239/original/Tip-Do-the-Blitzkrieg-Triple-Press.jpg?1450820766"/>;
![https://www.t-nation.com/system/publishing/articles/10003239/original/Tip-Do-the-Blitzkrieg-Triple-Press.jpg?1450820766"/>](https://www.t-nation.com/system/publishing/articles/10003239/original/Tip-Do-the-Blitzkrieg-Triple-Press.jpg?1450820766"/>){kind=link}
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<div readability="19.392344497608">
<p>Here's a "fun" way to perform the dumbbell bench press. This drill is really a combination of three exercises: the high incline, low incline, and flat bench press. All three are performed as one set, using the same weight.</p>
<ol><li><span>First perform high incline dumbbell presses until you reach muscle failure.</span></li>
<li><span>Then rapidly adjust the bench to a low incline and continue to perform reps until failure. (Having a lifting partner will speed up the transition.)</span></li>
<li><span>Finally, drop the bench to a flat position and knock out a few more reps.</span></li>
</ol><div><img width="70%" src="https://www.t-nation.com/system/publishing/article_assets/3682/original/Triple-Press-123.png?ts=1450820898"; alt="Triple Press"/></div>
![https://www.t-nation.com/system/publishing/article_assets/3682/original/Triple-Press-123.png?ts=1450820898"](https://www.t-nation.com/system/publishing/article_assets/3682/original/Triple-Press-123.png?ts=1450820898"){kind=link}
<p>How does this work? Most people are stronger in the flat bench press than they are the incline bench press. In the triple press, you start in the weakest position (high incline) and train to failure. But each time you drop the bench (to low incline and then to flat) you're put in a stronger position, allowing you to crank out more reps with the same weight.</p>
<p>You can use this technique with a variety of loads and rep ranges. Give it a shot.</p>
<h4><a href="https://www.t-nation.com/training/exercises-youve-never-tried-16">Related: Exercises You've Never Tried</a></h4>
<h4><a href="https://www.t-nation.com/training/building-a-bodybuilder-chest">Related: Building a Bodybuilder Chest</a></h4>
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<p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
https://www.t-nation.com/training/tip-do-the-blitzkrieg-triple-press
Comments
Ginagawa ko na to nung 2014. Wow angas pala ng tawag dito. Since naisip ko na to dati dapat may tawag din ako... Hmmm, Triple Badass Press? Kaso yung sakin baliktad, pahirap ng angle every adjustment ng pin. Some variations i used stripping the weight as the angle gets harder or using heavier weight as the angle drop. Ayan yung sample.