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Lmao2plates feels weird these days because i m not used to the elbows being so far away from my body when i bench press.

T nation bench press. The secret to a bigger bench press by now you all know that i love the bench press. The best damn bench press article period by bret contreras and sam leahey 12 15 2011 like it or not the bench press is the gold standard of upper body strength lifts. A bench deload should be 60 of your max for only 3 sets of 5 reps per set.

Advertising on t nation. Bench press doesn t tear pecs people tear pecs. In my opinion it s the most technical of the three powerlifts and requires excruciating attention to detail if you want to get really good at it.

I hope you had the chance to check it out. Usually referred to as a reverse grip bench press hits the triceps. I dont think your body was made to push with your arms in supinated position.

The 5 3 bench press program. Now a regular grip bench press feels uncomfortable. If not just click the picture below.

Lots of reps and sets and most done to failure. When i originally wrote the article i had an additional 10 weeks of programming included. Last week an article of mine was posted at t nation.

Actually at the time i submitted the article t nation was not using the here s what you need to know. Bench press article t nation 10 more weeks of programming. The bench press is the king of upper body exercises.

Advertising on t nation. People are stupid and a bench too often cuz it s really fun are obsessed b have terrible muscle imbalances or c are just spazmods. Tuesday lower squat focus.

Monday heavy bench press upper. No wonder you can t bench more than once a week this way. It never ceases to amaze me the number of exercises some people do for chest inclines declines flyes cables dumbbells dips pec deck and machine presses done once a week.

Never did em never will. The lost art of the bench press. December 14 2015 5 25pm 3.

As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises. The following program is merely one option. Weight lifting can cause injury.

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