are these good ME movements ??

[rjl296]

okay.
for my bench, i weak right off the chest.
currently, i bench raw, for at least a couiple more months.

so , i was thinking of doing these 5 ME movements.

2 board
floor press
reverse band press
3 board
4 board

would you add in high rep dumbells, or maybe wide grip bench ??

For my squat, dead, its my low back thats weak. if the bar moves a couple inches off the ground, it goes all the way up. squat, right in the hole is where im weak.

so, i was gonna do the following :

deads off mats
wide stance GMs, low level height for 3 's
low box squats ( 8 ,9" ) ~ 3" below parallel

wide stance gms, mid level height

what else would be good ??

 

[Liftbig]

honestly, i try to address my weaknesses more so in my accesory movements than in my ME movement. if you weak off your chest i feel floor presses are good though. do the dumbell presses, practice catching the weight on your DE bench days.

as for your lowerback weakness, i would so some extra strict good mornings, pull through with a greater ROM, back raises.....etc.

 

[rjl296]

can you explain "catch the weight"
im lost

 

[Liftbig]

when you do DE bench, bring the bar down and dont touch your chest, reverse the weight at like 1-2 inches from your chest.

 

[rjl296]

thanks liftbig.

what would you use for accessory movements

for bench they are:

tris 5 board
CG bencg, incline, decline, flat
lockouts
tate presses

shoulder- upright rows, laterals, presses

back, rows and chins