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The foam roller chest press using either dumbbells or barbells is a great way to improve your bench press mechanics, strength, and technique. It requires incredibly strict form and dialed in technique in order to maintain balance. Activate your feet and ensure symmetry on both sides (head to toe) during the entire range of motion.

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EXERCISE DETAILS

The BANA method can easily be applied to bent over barbell rows using the Smith machine. Start by rowing the weight up with both arms, release one arm, then perform the eccentric phase with 2 arms. The level of upper back and lat activation involved is enormously high so expect some tremendous increases in functional strength and mass from these. Just don’t let your shoulders round over and overly protract or elevate in the stretched position.

The biceps, grip and forearms also get taxed quite thoroughly. Similar to the bench press the rotary stability muscles of the core also receive intense simulation as you focus on locking your body in and resisting rotation throughout the set.

2:1 BANA OVERVIEW

Let's face it, the Smith machine often gets a bad rap in the fitness industry. In fact, many trainers, coaches, and lifters tend to think of the Smith machine as the bastard stepchild to the traditional Olympic barbell that only emaciated weaklings and imbecile meatheads gravitate to. Now, I don’t necessarily share this same sentiment but I have to be honest. I don’t typically use the Smith machine with my athletes and clients as I tend to prefer the Olympic straight bar and other free weights predominately because they ingrain and require more functionally integrated movement. However, the one exception is the bilateral negative accentuated training method (BANA) also known as the “up with 2 down with 1 protocol”. In fact, I would argue that this is one of, if not the most effective way to use the infamous Smith machine. Here’s why.

The 2:1 BANA method is one of the most effective eccentric overload and negative accentuated protocols there is. Not only does it produce incredible gains in functional strength and hypertrophy but it’s also very effective for targeting each limb individually during the eccentric portion of the lift. Essentially what you’re doing is performing the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement.

Unfortunately, this technique is often limited to machines or cable systems such as seated machine rows, lat pulldowns, leg extensions, leg curls, chest press machines or other variable resistance pieces of equipment. While it’s impossible to apply this exact technique to traditional barbell moves for obvious reasons, this same concept can be applied to a number of movements using the Smith machine. Essentially the Smith machine allows the lifter to apply the BANA method to a variety of traditional compound movements while also providing the closest thing possible to replicating compound barbell movements. For instance, using the Smith machine the 2:1 BANA method can be employed on bench press variations, bent over rows, over head presses, upright rows, and even back squats and front squat

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Although I don’t frequently incorporate smith machine movements into my routines I do periodically use it for implementing unique variations such as BANA 2:1 eccentric loading as well as a handful of other drills. Recently I’ve found the smith machine to be one of the best ways to overload single arm Zercher squats in a safe and effective method similar to the hanging ab strap variations shown above. An added benefit of these is that you’ll be forced to pull back against the barbell with your upper back and arm in order to keep the smith machine hooks from folding back onto the safety pins.

This reinforces proper postural mechanics, shoulder positioning, and upper back activation, as well as teaching the lifter to sit back into their hips rather than allowing excessive anterior knee drift during squats. Although there’s not a significant amount of instability since the bar is fixed into a specific path, the core activation produce from these is inordinately high due to the extreme offset/single side loading.

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Looking for a brutal but effective superset for blasting your lats and upper back? Try this single arm dead hang superset with pull-ups in a biomechanical drop set fashion as my awesome bodybuilding athlete Ben Lai shows here. The single arm dead hang also does wonders for improving grip, forearm, and hand strength.

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MAIN OPTION

NOTE: If you don't have access to bands simply perform this movement eyes closed.

This is a highly difficult yet effective overhead press variation. It's also a great option for individuals that are not strong enough to press out bands when they're fully stretched in the standing position.

AlTERNATE OPTION

This looks a bit unorthodox but if you’re hoping to blast your shoulders with insane levels of constant tension and force vectors that require all three heads of the deltoids to activate then you’ll want to give this overhead press a try. Simply apply horizontal band resistance to a barbell and perform overhead presses while seated on a bench as demonstrated by awesome client Todd Weiland. I found the very slight angled position on the bench allows the lifter to focus on their upper body pressing muscles (by keeping the lifter anchored to the bench) rather than an upright or standing position which tends pulls more against the low back.

Because the band tension is pulling horizontally in the anterior direction, not only is the lifter pushing straight up against gravity (as they typically would during a press) but they’re also pulling back against the bar posteriorly thereby engaging the rear delts, side delts, and upper back. Besides acting as a brutal hypertrophy stimulus for the entire upper body it’s also quite shoulder friendly due to the increased shoulder stabilization and activation required to pull the bar back in the posterior direction.

In essence the lifter is forced to pack and centrate the glenohumeral joint with proper levels of shoulder/scapular retraction and activation of the all-important shoulder stabilizers.

This is also a great exercise for teaching lifters proper bar path on the overhead press which is up and slightly back as most lifters allow the bar to drift too far forward when pressing it overhead.

I recommend super-setting these with various pullup variations for increased activation of reciprocal muscle groups. Several sets of each movement for 4-8 reps is ideal for functional strength and size.

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Understanding how to flex the lats and keep the bar close to the body when performing hip hinge movements and RDL’s is absolutely critical. Without proper lat activation the bar will drift away form the torso placing exponentially greater stress on the low back and spine. By utilizing reactive neuromuscular training (RNT) in the form of horizontal band resistance applied to deadlifts and hip hinges not only does it reinforce the idea of activating the lats and keeping the bar close to the body but it also ensures that the lifter sits back to the heels and loads the glutes and hamstrings rather than leaning forward.

In this particular variation I’m performing a modified snatch grip RDL with an eccentric isometric protocol. The combination of the wider grip along with the horizontal band tension not only stress the glutes and posterior chain but it absolutely pummels the upper back, lats, traps, and grip. You’ll also notice the significant knee bend during these RDL’s. Most individuals perform RDL’s and hip hinges with an overly straight leg position. Maintaining a soft knee position is critical for taking stress of the low back as well as the hamstring tendon insertion as it places more even tension across the musculature of the posterior chain.

This particular variation helps reinforce that as keeping an overly straight leg position feels highly unnatural when performing hinges with horizontal band resistance. Lastly, the eccentric isometric protocol (slow eccentric followed by a several second pause in the stretched position), not only engages the targeted musculature to a greater degree but it helps the lifter fine-tune their body positioning and movement mechanics by maximizing proprioceptive feedback and kinesthetic awareness. To learn more about proper RDL and hip hinge mechanics read HERE.

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MAIN OPTION

The 2:1 eccentric accentuated protocol also known as the bilateral assisted negative accentuated training protocol (BANA) is one of my favorite eccentric overload methods. Not only does it produce incredible gains in functional strength and hypertrophy but it’s also very effective for targeting each limb individually during the eccentric portion of the lift. Essentially what you’re doing is performing the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement. Unfortunately, this technique is often limited to machines or cable systems such as seated machine rows, lat pulldowns, leg extensions, leg curls, and chest press machines. However, this same concept can be applied to pullovers using a single kettlebell as I show in the video.

When performing kettlebell pullovers, particularly with one arm, the heaviest weight I’ll use is a 45 pound kettlebell. In this video I’m using a 55 pound kettlebell combined with the BANA protocol thereby providing approximately 20% greater overload than I would typically produce on a pullover.

The bilateral assisted negative accentuated pullover also promotes symmetry throughout the upper torso as each side is individually taxed on the eccentric phase. If you have an upper body imbalance this will both quickly expose and correct it. In fact, the first time you implement this technique you’ll most likely notice a huge variance between sides with one side being significantly stronger. Several workouts using this eccentric accentuated pullover will do wonders for balancing out these issues.

The degree of core activation is unusually high during these for a few reasons. First off the single arm pullover not only taxes the core via anti-extension but it also hits it with an anti-rotation and anti-lateral flexion component due to the offset loading.

Unfortunately you typically sacrifice a degree of the anti-extension component as the load is roughly half of what it typically would be on bilateral versions. In other words there’s only half the load producing extension forces on your entire spine. However, the BANA pullover remedies this as the lifter still accrues the complete multidimensional benefits of single arm pullovers (anti-rotation and anti-lateral flexion) however the heavier load also aggressively targets anti-extension similar to bilateral pullovers.

ALTERNATE OPTION

Looking for a unique way to thrash your entire upper body and core? Try this barbell negative pullover to dead stop bench press combo movement. These can be performed in a power rack or squat cage as I’m shown doing in the first variation or on the floor as demonstrated by one of my awesome clients Leslie Petch in the second variation. So why are these so effective? Here’s why:

Pullovers and variations thereof are some of the most underrated upper body movements. Besides improving stability and mobility in the shoulder joint (when performed properly), they also tax nearly ever muscle in the upper torso including the lats, chest, triceps, deltoids, and serratus muscles. In addition, they’re also incredibly effective for working the entire musculature of the core as you’re essentially resisting extension forces on the spine as you move from shoulder flexion to extension. In fact the movement pattern is very similar to an abdominal rollout or long lever plank. The further the shoulders move into flexion the greater the extension forces on the spine become that the lifter must resist by firing the entire musculature of the core particularly the rectus abdominals and transverse abs.

Like any free-weight exercise, eccentric overload and heavy negatives can also be applied to pullovers. Unfortunately most scenarios involving negative pullovers are either impractical or downright dangerous as going slightly too far in the range of motion with heavy overload could spell disaster for the shoulders even with a competent spotter. However this specific protocol allows the lifter to safely and effectively apply eccentric overload to the pullover motion by simply combining two movements; the pullover and the dead stop bench press. Simply set up a power rack or squat cage with the pins 1-3 inches above chest height. This will allow for the full range of motion in the pullover while also providing the ideal position for performing a dead stop bench/floor press.

Once you’ve found the ideal settings, perform a heavy yet controlled eccentric/negative pullover by lowering the load slowly behind you to the pins or the floor. Once you reach the pins/floor, roll the bar over your torso so the barbell is directly over the chest in a position that’s conducive for performing a bench press or floor press. Repeat this sequence for the desired reps.

ADDITIONAL BENEFITS

Besides crushing the entire upper torso, this is also an excellent dynamic speed and power exercise for the upper body pressing muscles. Essentially you’re performing an explosive dead stop bench press by firing the chest, shoulders, and triceps aggressively to over-come inertia and get the weight moving violently from the dead stop position. As a result you’re able to stimulate hypertrophy from the negative pullovers while simultaneously working on power output and torque with a relatively light yet explosive, pressing movement. On a side note, this exact same protocol can be applied to skull crushers (i.e. negative accentuated skull crushers into dead stop bench press)

RECOMMENDED PROTOCOLS AND LOADING PARAMETERS

With this in mind the loading parameters should involve a weight that’s approximately 40-65% of your 1 RM bench press or floor press. This should represent a supramaximal load (greater than your 1 RM) for the pullover while also being a relatively lighter load that can be moved with high velocity on the pressing phase of the lift.

Because of the heightened levels of eccentric micro trauma, muscle damage, and mechanical tension, I recommend conservative numbers when programming. Several sets (2-4 heavy working sets at most) of 4-6 repetitions will be ideal not only for maximizing functional strength and hypertrophy in the upper torso and core but also for improving dynamic speed and explosive power in the upper body pressing muscles.

If the goal is to isolate the upper body and core more so, the floor press variation is more conducive as it eliminates the ability to use the legs. If overload and full body activation is the emphasis then the power rack variation is more ideal. Alternating between the two variations each time this protocol is used is also a solid option as both variations provide their own unique stimulus.

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The overhead barbell lunge performed in an eccentric isometric fashion is one of the best exercises for improving mobility, stability, coordination, motor control, and strength from head to toe. Any dysfunction is quickly exposed and corrected as you perform this movement. Focus on keeping the hips back and arms in line or slightly in back of the ears.

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I’ve had many athletes mention how they feel their biceps more on single leg variations as the level of full body tension, motor control, & strict mechanics, force the biceps to create smooth & brutally intense contractions with no room for cheating. So yes, stability and hypertrophy can be trained simultaneously not just because you can but because they often go hand in hand as stability training directly enhances the hypertrophy stimulus.