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BENCH PRESS WORKOUT
Tue Oct 18, 2016
The Barbell Bench Press
Wed Jun 21, 2023
Conjugate Football: Bench Press Training Overview
The Conjugate Method provides a training structure that addresses two critical aspects of upper body strength: absolute strength and explosive power. Through the use of weekly maximal and dynamic effort training, athletes increase absolute strength and improve their rate of force development.
Sun Aug 10, 2025
Optimal Bench Press Setup
Sat Apr 30, 2022
THE BENCH PRESS SHIRT
Tue Oct 18, 2016
Bench Press Builders
Wed Jul 27, 2022
Pin Press Bench
Mon Jul 24, 2023
Raw Bench Press Training: Chest and Shoulders
Mon Jan 15, 2024
Incline Bench Press Variations
Tue Sep 27, 2022
Justin Inacio's 8-Week Bench Press Breakthrough
Fri Mar 15, 2024
How to Bench Press Correctly
Thu Dec 08, 2022
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 doing so at 235lbs bwt), along with some of the strongest geared bench pressers in the world, hitting 900-1000lbs+ in competition.
It's safe to say that Lou and Westside Barbell figured out the secret to building a strong bench press many years ago. One big part of the heavy bench press equation is arm strength.
Fri May 13, 2022
Starting Conjugate: Repeated Effort Bench Press
Tue Jan 10, 2023
Maximizing Your Gains: A Guide to the Bench Press Exercise
Whether an athlete wants to improve their upper body strength, or a powerlifter seeks to improve their competition total, the bench press is an exercise that should be performed regularly. This exercise can be performed in various ways, including special exercise variations that utilize different specialty bars and accommodating resistance setups.
Tue Mar 04, 2025
Bench Pressing Tips
Wed Apr 08, 2020
How to Bench Press Correctly
Sat Feb 09, 2008
How to Bench Press Correctly
Wed Oct 28, 2020
WSBB Blog: Bench Press Shirt for Beginners
Tue Apr 13, 2021
OVERCOMING PLATEAUS PART 2: THE BENCH PRESS
Tue Oct 18, 2016
Starting Conjugate: Building the Raw Bench Press
Wed Oct 04, 2023
WSBB Blog: Bench Press Set Up 101
Wed Jan 13, 2021
WSBB Blog: Overcoming Common Sticking Points in the Bench Press
Fri Jun 25, 2021
WSBB Blog: Building a Raw Bench Press The Westside Way
Tue Jan 12, 2021
BENCH WORKOUTS
Tue Oct 18, 2016
BENCH LOCKOUT
Tue Oct 18, 2016
Bench Lockout
Wed May 15, 2019
The Westside Barbell Speed Bench Training Guide
A proper speed bench workout comes down to execution and programming. Execution is most important, considering the intent at which each rep is performed is what separates dynamic effort training from repeated effort training. Additionally, athletes must develop proper form to ensure injury does not occur when training at higher velocities.
Tue Feb 25, 2025
Band Press
Wed May 01, 2019
Rack Work for the Bench
Mon Feb 11, 2019
Fix the Bench: Lockout
Wed Jun 10, 2020
Chesty Press
Tue Apr 16, 2019
Speed Bench Workout
Mon Oct 16, 2017
Raw Bench Pointers
Fri May 10, 2019
Seldom used Press
Sun Oct 06, 2019
Starting Conjugate: Standard Bench Variations
When programming exercise variations, it is crucial to remember that you want to get the most gains out of the least amount of variation. This means sticking to the standard variations without adding further variation to the exercises as long as you continue to PR and make gains. As much as a new exercise variation can be entertaining, don’t trick yourself out of what is currently working just because you are bored or found a new exercise on social media.
Wed Apr 05, 2023
PREPARE TO BENCH
Tue Oct 18, 2016
Starting Conjugate: Basic Press Variations
Fri Sep 09, 2022
Floor Press: A Secret to Stronger Frames in Jiu Jitsu
Thu Aug 14, 2025
Four Weeks to a Bench PR: Week Two
Ideally, an athlete should be rolling into the training week feeling adequately recovered and ready to handle some heavy weights. This week, we will work up to our first max-effort single attempt of the four-week PR training plan. This week will test an athlete's most significant weakness in the bench press.
Sat Nov 12, 2022
Four Weeks to a Bench PR: Week One
As you accumulate training time, you may reach a point you cannot consistently hit a PR lift when you train a max-effort exercise.
Fortunately, this is not that big of an issue. The intention of max-effort training is to lift the heaviest weight possible, with the goal being to recruit the greatest number of motor units possible. By achieving maximal motor unit recruitment, we can improve absolute strength, eventually leading to a new PR lift being established.
Fri Nov 04, 2022
WSBB Blog: Strong Lats, Strong Bench
Mon Nov 15, 2021
WSBB Blog: Advanced Press Exercises
Mon Apr 26, 2021
Conjugate for Strongman: Overhead Press Variations
At Westside, we have worked with athletes with many different physical builds to improve their overhead press strength. Whether it's strongman competitors, CrossFit competitors, powerlifters, or Olympic weightlifters, we have helped them develop their overhead press capabilities further.
How do we do this? The use of the overhead press and overhead press variations to avoid accommodation and supply the body with the stimulus it requires to deliver us the training adaptations we seek.
Wed Jun 08, 2022
Fix the Bench: Off the Chest
Wed Jun 03, 2020
Four Weeks to an Overhead Press PR: Week 4
Wed Jun 14, 2023
Four Weeks to an Overhead Press PR: Week 1
Tue May 09, 2023
Four Weeks to an Overhead Press PR: Week 2
Sun May 21, 2023
NFL Combine Bench
Sat Sep 28, 2019
