That means you can use a higher amount of weight to build strength and power throughout the movement, eliminating your sticking points over time, explains Durkin.
Do this: With a spotter, load up a barbell with weight that is 10 to 20 percent heavier than your 3RM.
“For most guys, they fail in one of two places: when attempting to move the weight off of their chests at the bottom of the move or when trying to straighten their arms like the couple inches at the top of the move,” he says.
“You need to strengthen the weakest parts of your lifts with eccentric training.” Your muscles can handle more weight during the lowering portion of a move.
Perform 3 sets, increasing the load 10 to 15 percent each set, and resting for 1 to 2 minutes between each set.