Chest 21's....owww goddamn!
For those of you who aren't familiar with 21's, they are generally performed with barbell curls. However, I was introduced to them as a chest exercise for the first time yesterday.
Basics of 21's for those who don't know.
First 7 reps are usually from the bottom of your lift to the midpoint, next 7 are from the top to the midpoint, and final 7 are your normal lift...no break...you do 21 in a row.
I had already put up 275 and done several sets of reps at 205 so I figured I'd be safe and just throw 135 on the bench.
I first brought the bar down to my chest and my spotter then put his hands palm-down (not to heal my chi) about 6" above my chest. I performed 7 very controlled reps from my chest to the bottom of his hands and on the 7th rep all the way up. My spotter then flipped his hands over and I performed 7 reps the other way. I then finished up with the normal 7 reps...on the last 2 my arms were shaking and I was hurting and crying like a schoolgirl.
Today my chest hurts worse than it has in a longtime. I'm not a master weightlifter by any means, but I could see where this might be a good exercise to shock your chest from time to time. Oh and you can piss off about the bench not being a practical exercise...I still like it. =P