Specialize

Westside Barbell
Thu Jun 13, 2019

Specialize

Being a 'Bench Specialist' is more than just benching, it means training the whole body (yes legs too) to generate force from the floor and translating it into the barbell. Here is a look into what the Bench Specialists who train at Westside do for a GPP whole body session to construct the base needed.

Reverse Sled Pull Squat 3x25
-facing the sled(quad emphasis)
-keeping tension in the strap at all times, the lifter performs a squat all the while imagining pushing the upper back into the pad
-the positive should be explosive
-the pressure on the pad of the foot should be near similar to the pressure when set on the bench
-the sled won't go far

Weighted Push-up 4x50
-close or wide grip depending on the lifter(s) weaknesses
-should have 5-6 more in the tank each set(not fail)
-if 50 reps cannot be achieved, place hands on a bench or raised surface

Reverse Pec Dec Static Hold 5x30sec (palms down, shoulder blade emphasis)
-ss-
Banded Decline Chest Press x60 (bands attached high on power rack, and crossing hands at bottom ROM)

 

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