Bench Press

[Lord_Suston]

Assbeater is right on this one I do delts and tris on a different day.... Usually three days later to allow optimal intnesity for myself

I do military press first then reverse flyes for delts
then I follow up with close-grip bench and then either skull crushers or push downs wioth strict form

 

[Jordaz]

Would you mind Showing me your training split?

 

[Lord_Suston]

D1 Chest/bis
D2 Legs/ calves
D3 rest
D4 delts/tri
D5 Back/shrugs
D6 rest
D7 maybe rest depending on recovery and tiredness factors

 

[pwr_machine]

Do you have access to both bands and a 3" block?

 

[Thrower25]

The powerlifter tells you to getsome 3" pieces of wood so you can bounce the bar off your chest, this gets you quick results. Like my bench went up 20 pounds in like 2-3 weeks benching two times a week. Also you could do some close grip bench press, change it up and do some dumbbell bench press. Louie Simmons the god of powerlifting trains the board bench, it works.