Bench Press Workshop — 4 Hours (HQ)
Fix setup, press stronger singles, and leave with your next 8 weeks mapped. This intensive is coached on the platform at Westside HQ and centers on practical Max Effort and Dynamic Effort work plus accessories built around your weak points.
You’ll Walk Away With
- A repeatable bench setup (footing, grip width, arch, scap position, bar path)
- Stronger, cleaner singles under commands
- A clear 8‑week bench plan (ME rotation + DE wave + accessories)
Agenda — 240 minutes
Check‑In & Goals — Maxes, fail points, injuries, etc.
Technique Breakdown — Footing, grip width, arch, scap position, bar path.
Warm‑Up Protocols — Upper‑back/lat activation, elbow/shoulder prep.
Bench Setup — Rack height, handoff plan, leg‑drive sequence.
Session 1: Max Effort — Variation selection, single build‑up, command practice, useful cues.
Upper‑Body Accessory Block — Weakness‑driven work.
Reset / Hydrate
Session 2: Dynamic Effort — % bar weight + band/chain calibration, speed emphasis, clean technique (3‑grip rotation).
DE Accessory Block — Triceps/upper‑back: face pulls, rows, pressdowns.
Programming Hand‑Off — 3‑week DE wave, 8‑week ME list, weekly accessory rotations.
Q&A & Next Steps
Timing can shift based on experience, injuries, and meet timeline.
Accessory Examples by Weak Point
Off Chest: Long‑pause bench, Spoto press, cambered bar bench
Mid‑Range: Floor press, chain bench, rolling DB extensions
Lockout: Pin press, JM press, Williams Press
What You Take Home (Same Day)
- Bench Setup Checklist (PDF) — rack, handoff, leg‑drive notes
- 8‑Week Bench Plan (PDF) — ME list, 3‑week DE wave, accessory rotation
- Cue Sheet — top 3 cues with video timestamps
Who It’s For
- Raw or geared lifters dialing in platform‑ready technique
- Lifters prepping for a meet or returning from a layoff
- Coaches who want a practical Max Effort / Dynamic Effort template
What to Bring & Scheduling
- Normal bench gear (belt, wrist wraps, elbow sleeves, shirt you train in)
- Your best recent bench, injury notes, and target meet date
- After purchase: a coach will contact you to schedule at Westside HQ. By appointment only — no walk‑ins.
This is a hands‑on training intensive focused on Max Effort and Dynamic Effort methods plus targeted accessories. Expect work.Hands‑on training focused on Max Effort and Dynamic Effort methods plus targeted accessories. Expect work. You are welcome to bring up to four training partners with you should you want to train in group at no extra charge.