11-10-14 – Pressing Some Bench

Technique. Technique. Technique. During these last few light training sessions I have been able to put more emphasis on the correct positioning. Squeezing my upper back and driving my feet into the ground help a great amount!!! Not only does it keep me more stable, but it shortens the range of motion. My sternum stays in a high position throughout my set. All of which help keep my shoulders healthy but creating such a short distance the bar has to travel. I finished my session with the necessary accessories to help build my bench. I did them in a circuit so it would help me get BEACH READY for Ft. Lauderdale next spring!!!


Bench Press
Warm Ups
Bar 2 x 8
145 x 5
165 x 5
185 x 3
Working Sets
220 x 3
235 x 3
255 x 3
255 x 3
275 x 3
290 x 3
Incline Bench Press
205 x 5
220 x 5
235 x 5
Circuit, 4 Rounds
Band Face Pulls x 20 - orange band
Dumbbell Front Raises x 12 - 20 lb each arm
Inverted Rows x 10 - body weight
Cable Tricep Pushdowns x 12 - 80
Hammer Curls x 12 - 25
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