Tip Master the Nilsson Press Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Master the Nilsson Press Save your shoulders while building your pecs Here' s how by Christian Thibaudeau November 16, 2020June 9, 2022 Tags Training I often use resistance bands to "redirect" tension during barbell lifts, allowing me to focus more on certain muscle groups. The sweeping deadlift is a good example. Another awesome application comes from the mad scientist, Nick Nilsson. You attach bands outside of a 25-pound plate on each side of a barbell that's been set up for bench pressing. Then you put your forearms inside the loop of the bands. When you press the barbell, you consciously focus on pushing against the bands, trying to press your elbows in. This will shift the stress away from the shoulders and onto the pecs. This is actually the correct way to bench press, but very few people do it. Instead they simply press the barbell up, moving the shoulders toward the ceiling. This both shifts the stimulus away from the pecs and increases the risk of shoulder injury. Note: In the demo I'm not using weight outside of the bands so that you can more easily see the proper set-up. Normally I add weight to properly load the exercise. Total weight should be around 40-60 pounds less than what you use on a normal bench press. Put a 25-pound plate on each end of a barbell. It should be around the middle point of the sleeve (use a collar inside the plate to secure it). Wrap a small resistance band outside of that plate on each side. Add weight outside of the band, so that you have the proper load for your set. Start with around 40-60 pounds less than what you'd use on a normal set. When you're lying on the bench, pass your forearms through the loops of the bands. When pressing the weight up, focus on pushing the elbows in and pulling the bands. I love this exercise because it targets the pecs better than standard benching, it teaches optimal pressing mechanics, and it greatly reduces shoulder stress. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training High Performance Core Training The days of banging out a thousand crunches are over. Get your core strong to get your entire body strong. Here’s how. Abs, Training Mike Robertson June 7 Training Tip Blow Up Your Deadlift with this Exercise A lot of times, your deadlift stalls out because you lack isometric strength in your lats. Let's fix that... and build some new mass too. Deadlift, Powerlifting & Strength, Tips, Training Linden Ellefson December 22 Training Tip Try the Kettlebell Kickback Kickbacks are known as a wimpy triceps exercise, but perform them like this and they'll turn into real muscle builders. Tips, Training Joel Seedman, PhD March 5 Training Tip Weak on Rings Weak Everywhere Else If ring dips or ring push-ups make you look like you're training in an earthquake, something's wrong. Here's why and how to fix it. Chest, CrossFit, Tips, Training Joel Seedman, PhD January 3