Saturday, August 23, 2008

Chest and Shoulder Workout…

On Wednesday of this week I worked chest and shoulders using the bench press assistant workout from my bench press training tips newsletter at:

The workout went like this…

Bradford Presses:
65 x 10 reps
85 x 10 reps
105 x 10 reps
85 x 20 reps
65 x 20 reps

Reverse Grip Smith Machine Bench Press:
135 x 6 reps
225 x 6 reps
275 x 6 reps
315 x 6 reps
315 x 6 reps

DB Bench Press:
65’s x 10 reps
85’s x 10 reps
100’s x 10 reps
100’s x 10 reps

Elbows Out Tricep Extensions:
30’s x 10
40’s x 10
40’s x 10

Push Ups:
100 total reps

super-setted with

Face Pulls:
100 lbs. x 100 total reps

This is a very effective routine for strengthening the muscles used when benching, without actually doing the bench press. In fact I know of several guys who have increased their max bench by 20+ lbs. within a month of following this routine.

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