Quick Intro from Smitty:

I have been refining different aspects and foundational components of the Diesel Method (TM) since 1998. In the following article, CPPS coach Ben Anderson, shows you how he applies the I3 component of the Diesel Method. The I3 component sequences isometric contractions, integrative movements, and an expression of strength or explosive movement via a sprint, jump, throw, or SPP skill. (see my thesis, Special Strength)

Check out this super effective bench press primer.

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Author | Ben Anderson | IG: @BreakthroughSC

Using the Diesel Method (isometric/isolation/integration) from Jim Smith, I created this simple, yet highly effective bench press primer to get your upper body fired up before bench pressing. The beauty is that your joints and every muscle group in the upper body is activated and ready-to-go.

1A) Push-up Iso-Hold (Just Above the ground) x 10 sec.
1B) Pushups x 10 reps
1C) Banded Rows x 10 reps
1D) Med Ball Slams x 5 reps

Perform 2-3 sets and then head over and smash your bench. You’ll hit it better, harder and safer.