Bust Through Bench Press Sticking Points With 21s

If you've been around the bodybuilding world for a while, you might be familiar with 21s. This venerable technique, usually associated with barbell curls, works for just about every exercise you can think of, including bench presses. It's the perfect go-to technique to use when you're trying to get past a sticking point and rise above your current plateau.

The great thing about 21s is they allow you to separate out the parts of an exercise you struggle with from the parts where you're strong. Once you've isolated the weak parts, you can train them specifically, then recombine them to go through the movement's full range of motion.

To show you how this works in the gym, I'm going to do bench-press 21s, breaking down this one movement into three smaller ones. We'll do 7 reps for each of the three segments for a total of 21 reps. That's one set.

The best way to do bench-press 21s is to use a power rack instead of a bench-press station. You can take advantage of the ability to add...

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