The Barbell Bench Press is obviously the most common exercise for working the chest…yet it has a major flaw. A good portion of the movement doesn’t necessarily focus on the pecs. The top half of the movement involves a lot of triceps activation.
So how do we increase the specific tension being placed on the pecs during the barbell bench press? Easy. We focus more time on the bottom 1/4 of the exercise, where the pecs are under greater stretch.
This is done by using a technique called “one and a quarter reps”.