# @therock on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DAI4tksuMIQ
- **Gondola URL:** https://gondola.cc/posts/23399639-therock-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/2b3107b758.jpg
- **Posted:** 2024-09-20T12:39:56.000+00:00
- **Account Owner:** Dwayne Johnson (@TheRock) — https://gondola.cc/TheRock

## Caption

Burnin’ the midnight candle in the IP 🕯️ 
Bench press at the END of my chest training. 
Depending on how I feel, I’ll often end training major parts (chest, back, legs) with a compound movement that very strict and slow with a 3:1 tempo (3 second negative, 1 sec pause). 
Great activation and because I’m fatigued at this point, it forces me to really concentrate on mind muscle connection - and not be a little bitch because of the pain 😂💪🏾 

Give bench (or any press) wide grip pull ups/downs and squats a try at the end of your training. You’ll make some good progress + you also wont need to load the bar up with a lot of weight. 

#ironparadise 🕯️
#wherejesusjustleftchicago

## Stats

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- **Likes:** 422,740
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- **Comments:** 2,758

## Tags

ironparadise, wherejesusjustleftchicago

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