Illegal

Westside Barbell
Thu Jan 10, 2019

Illegal
Below is a Max Effort session for all those looking to build the bottom of the bench.

1️⃣Straight Bar Illegal Double Wide Bench 3x3
🔸‘illegal double wide’ means the trigger finger is 2 finger widths past the ring(each hand)
🔸stay strict, don’t get sloppy in your position

2️⃣Dips 3x8
🔸wide grip
🔸leaning inward (to target more pec/delt)
🔸keep middle back pinned together

3️⃣Plate Raise 4x10
🔸hip to overhead
🔸no momentum
🔸hands at 10&2
🔸CONTROL the negative

4️⃣Reverse Pec Dec Static Hold 4x20sec
🔸squeezing from the middle back(shoulder blades)
🔸keep back arched similar to bench
🔸if you don’t have a pec dec, use dumbbells in a reverse flye position

5️⃣Banded Front Raise 5x25 -ss- Band Tear x50 (palms up)

Leave A Comment

Search The Blog
Like What You're Reading?

Sign up for our newsletter and get new articles sent straight to your inbox weekly.

Search The Blog
Like What You're Reading?

Sign up for our newsletter and get new articles sent straight to your inbox weekly.