3-17-14 – Working Towards a Strong Bench

Today’s bench session was heavy three’s and they all felt fast and explosive. I maintained tightness with every set, which helped me keep the weight steady and also drive it up.  I went up to 195 for 3, which weren’t extremely heavy, but it was a weight that I could handle. Keeping my technique and pushing back on my heels has helped me tremendously with my bench press. The one thing that I am focusing on now is keeping my elbow straight as I come up. I keep my elbow tucked in going down but as soon as I push the weight up my elbows flare almost instantly. I have incorporated more tricep work to help me keep my elbows straight as I push the weight up.  One movement that I feel has helped me is the Dave Tate press.  I feel that this movement has helped strengthen my triceps and also by core strength as well, because I do these sitting straight up. One thing that I took out was doing too many accessories for chest, which in reality only made me sore and caused my shoulders to be in a lot of pain.

Bench Press
Warm Ups
2 x 10 - 45
2 x 5 - 95, 135
155 x 3
Working Sets
3 x 3 - 160, 175, 195
Band Tricep Pushdowns 4 x 12 - orange band
Dumbbell Bench Press 2 x 20 - 50
Reverse Grip Lat Pulldowns (close grip)
Tate Press 4 x 10 - 25
Skull Crushers 4 x 10
Barbell Shrugs 2 x 20
Hanging Abs with Oblique Twist
Reverse Hypers 2 x 10 - 45