[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Smith Machine Incline Bench Press

Banks prefers the Smith machine to the conventional barbell bench press, as the former eliminates the need for stabilization, allowing for a stronger mind-muscle connection to bias the chest. Banks aims for 14 to 18 repetitions in each set to maximize his pump, thereby promoting hypertrophy. (1)

The 35-year-old bodybuilder uses slow eccentrics to increase the time under tension (TUT) and boost upper and mid-chest activation. He maintains constant tension by avoiding lockout at the top of his range of motion (ROM).

Smith Machine Reverse-Grip Bench Press

Banks transitions to flat-bench reverse-grip presses to bias the upper chest and triceps. He uses a wider-than-shoulder-width grip* and pauses in the fully shortened position at the top of each rep.

*Banks advises individuals with shoulder pains or injuries to avoid this exercise.

Dip Machine

Banks favors the dip machine to bodyweight parallel bar dips, citing the latter’s tendency to cause shoulder discomfort.

Seated on the machine with his feet planted behind his midline, Banks leans forward 45 degrees. He grabs the handles with a neutral grip and ensures his elbows rise above his shoulders at the top for a deep chest stretch. 

Chest-Supported T-Bar Rows & Lat Pulldowns

Shifting the focus to his back, Banks transitioned to machine T-bar rows. He flared his elbows during the concentrics to bias the upper back, including the rear delts, traps, and rhomboids. Banks maintained a controlled pace to mechanical failure. 

The California native concluded the workout with wide-neutral-grip pulldowns to target the lats. Emphasizing a full ROM, he brought the bar to his upper chest at the bottom and extended his elbows at the top.

“I am ahead of the [2024 Dubai Pro] schedule, and this will be a package to remember,” Banks said. Regardless of his result in Dubai, Banks is qualified for the 2024 Men’s Physique Olympia as a former Olympia champ. However, his ranking in Dubai will be a glimpse into how his improved package might stack up later this year in Las Vegas.

References

1. Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478

Featured image: @e_bankssss on Instagram