Four Weeks to a Bench PR: Week One
The Conjugate system includes weekly max-effort exercises performed with the intent to lift the heaviest weight we can on that specific day for that particular exercise. Often, this...
The Westside Barbell Blog
A resource for serious lifters and athletes seeking proven strength training methods. The Westside Barbell blog breaks down programming, exercise selection, recovery, and performance strategies built on decades of elite coaching experience of founder Louie Simmons and his dedicated team.
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Bench Press Builders
The bench press is a lift that frustrates many powerlifters. You see it often, lifters squat or deadlift world-class amounts of weight yet struggle to develop their bench...
Shoulder Training for Beginners
When you begin weight training, it is important to have a sensible approach that ensures proper training of the muscle groups responsible for supporting the large joints of...
Westside Arm Training for Bench Press
Over the years, Westside Barbell has produced some of the strongest bench pressers in the sport of powerlifting. We have had lifters press over 600lbs raw (George Halbert...
Optimal Bench Press Setup
There's no doubt that you must develop optimal form and technique to lift the heaviest weights you can. Today, if you speak to practically any lifter, you will...
WSBB Blog: Getting The Most Out of Your Bands - Triceps
Building a strong upper body requires focusing specifically on developing key muscle groups responsible for performing sport-specific movements. Having strong arms is essential to the upper body strength...
WSBB Blog: Strong Shoulders = Healthy Shoulders
It is no secret that the shoulders play a tremendous role in strength sports. Powerlifting requires an athlete to have strong shoulders for bench pressing, while strongman and...
WSBB Blog: Strong Lats, Strong Bench
Out of the three powerlifts, the bench press is the lift that requires the highest level of precision to complete. With most powerlifters, the squat and deadlift movements...
WSBB Blog: Big Arms, Big Bench
Over the course of the last thirty years, Westside Barbell has had numerous lifters achieve 600lb raw benches, all the way up to 1000lb geared benches. It is...
WSBB Blog: Fix Your Bench Weakness
Tags: Triceps, Back, GPP The bench press is one of the more complex powerlifting movements. It requires both a high level of strength, and a high level of precision to press...
WSBB Blog: Primary Accessory Exercises to Increase Pressing Power
Tags: Sled, Hockey, Speed-strength The bench press is one of the most difficult lifts to master for any lifter. Unless you are genetically blessed with the ability to...
WSBB Blog: Overcoming Common Sticking Points in the Bench Press
Tags: Neck training, Grip, Goodmornings Time to read: 3 min The bench press is one of the most complex exercises we perform as powerlifters. Many lifters go...