most important lifts for bench presses...

[powerlifterjay]

This is just my way but when i bench or do Boards, i use my comp grip more then any. I mean its the one i use, my tris can push more in this posititon. I truly dont give a rats ass if my close grip, hands just on the rough goes up 45 lbs i want my grip my way to go up 45 lbs. With my grip i over load my tris more then when really close. My comp grip is middle finger on the power ring, and the closest i go is usually 1 finger inside the power ring. No way do i go closer. Except on JM presses. Floors, boards, i warm up 1 finger inside rings and do my heavy set comp grip. Just my way. Probably not the best, but i couldnt do close for awhile from an injury and now i like it this way. I do...

Mon . flat bench up to a double or pr a triple ., then do elbow out ext, or Jm presses, then do push downs then shoulders.
Tues back
wed off

thurs board presses 1 week bands suspended, next week bands choked down, next week no bands all up to a single, then i do over head ext or Jm or elbow outs (which ever i didnt do on mon) , then pushdowns.

fri squats

 

[I'D RATHER BE DEADLIFTING]

Powerlifterjay- I am curios what type of board press you like most. I have a 2-board at my house that is all I've used. I feel like I remmeber you using a 4 board. I do not have a bench shirt, but most likely will get a poly for my a bench/dead meet in the summertime.



I am a weak bencher if it matters.

 

[powerlifterjay]

All the boards work. I just use a 4 brd (fixing to use a 5 brd) because of the tightness of my shirt. But i would throw them all in my workouts. My partner who is 181lbs can bench 500 and he uses 2 brd then 3 then 4 for his max out. The others are done to a hard triple. Or you could go up each week , whatever works for ya. And to find that out takes research on your part. But keep in mind all will help you in your quest to bench big!

 

[I'D RATHER BE DEADLIFTING]

Thanks

 

[endpoint]

My bench is my weakest link...but i have found where the weakness/s are.

so here we go:
dumbell extensions off the floor
bent over rows.
bradford press
external rotations
ultra wide illegals

speedwork has helped me a lot

 

[brianmincher]

What is a bradford press?

 

[goldenone]

I have not done them my self,but its a shoulder exercise.


http://www.olympus.net/personal/cablebar/PRESS2.htm

 

[endpoint]

Yeah thanks goldenone.

That exercise kills me...in a good way. The strength of my whole sholder girdle is blowing up.

I like the minimal tricep inclusion in the exercise....so its a real good sholder exercise