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Approaching 400 on bench
Posted on 11/21/17 at 2:55 pm
Posted on 11/21/17 at 2:55 pm
I ruptured my patellar back in June so I decided I would just go to town on the bench. Monday's is a max effort day (quickly work up to 1rm or 3rm). Thursday is speed day (65-70% of 1rm 10sets of 3 reps). My assistance exercises have consisted of DB flat&incline bench and lying triceps Ext or skull crushers. I'm making 10-15 lbs jumps per week on max effort day however I'm anticipating the progress to slow soon. With all that in mind, what supplemental lifts do y'all like to get past sticking points? Floor press, pin press,etc?
Posted on 11/21/17 at 3:01 pm to Macrell
Heavy arse dips and close grip bench
Posted on 11/22/17 at 10:16 am to Macrell
Don't go into this thinking bench variations are the only thing you need to do. Your triceps need to be hit hard, some bicep work, some shoulder work and also back work. Look at a big bencher and they all have two things in common. A wide back and mostly big arms.
Now I am not close to a 400+ bench, but my bench is moving well right now and I think it's because of my accessory work. Weighted dips, over head, heavy dumbbell work. French press, skull crushers. Also if you are doing a lot of pushing, you need to balance with some high pulling accessories. Cable face pulls, strict pendlay rows, things that will fire up those rear delts. Also just lat work in general.
Now I am not close to a 400+ bench, but my bench is moving well right now and I think it's because of my accessory work. Weighted dips, over head, heavy dumbbell work. French press, skull crushers. Also if you are doing a lot of pushing, you need to balance with some high pulling accessories. Cable face pulls, strict pendlay rows, things that will fire up those rear delts. Also just lat work in general.
Posted on 11/22/17 at 11:53 am to BlackPot
When I was able to get 435 on bench, I was doing really heavy CG Bench for sets of 10 and weighted dips with 5 plates up to 8 reps. Those two things helped out the most.
I'm moving back up that ladder in flat bench as I haven't lifted heavy on flat since college when I got that number. Wasn't in a good gym with a good bench or spotters I could trust so I just left it alone. I'm finally around 375 and continuing to move up.
I'm moving back up that ladder in flat bench as I haven't lifted heavy on flat since college when I got that number. Wasn't in a good gym with a good bench or spotters I could trust so I just left it alone. I'm finally around 375 and continuing to move up.
This post was edited on 11/22/17 at 11:55 am
Posted on 11/22/17 at 6:09 pm to Hu_Flung_Pu
Yeah my PR is 435 as well so right now I'm riding some muscle memory through a linear style progression. I'm a big believer in close grip bench for over all bench strength. I was just curious as to what supplemental lifts work for the average joe. I've played with floor presses once or twice but that's it. I'm studying hard to prepare for when I hit the wall with my bench.
Posted on 11/22/17 at 10:25 pm to Hu_Flung_Pu
Man these downvotes hurt my little meathead feelings. Where'd I go wrong?
Posted on 11/22/17 at 10:40 pm to Macrell
Don't worry about them. They do Smith machine.
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