NFL Combine Bench
Max Effort Upper
225 Rep Test 1xMax Reps
-bench grip
*with Texas Power bars, at Westside it is usually 230 or 235lbs
4 Board Bench 3x5
-moderate grip
-~100lbs band + ~80lbs chain
*emphasize holding the arch in the upper back despite the pressure of the bar/accommodating resistance
Plate Raise 4x8
-hip to eye level
-keep upper back pinned against a wall to eliminate momentum
Tricep Rope Face Pull 3x15
-lead with elbows
Single Arm Banded Pressdown 4x60(each arm)
-dictate tension off weaker arm
225 Rep Test 1xMax Reps
-bench grip
*with Texas Power bars, at Westside it is usually 230 or 235lbs
4 Board Bench 3x5
-moderate grip
-~100lbs band + ~80lbs chain
*emphasize holding the arch in the upper back despite the pressure of the bar/accommodating resistance
Plate Raise 4x8
-hip to eye level
-keep upper back pinned against a wall to eliminate momentum
Tricep Rope Face Pull 3x15
-lead with elbows
Single Arm Banded Pressdown 4x60(each arm)
-dictate tension off weaker arm
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