Sunday, February 1, 2009

Bench Press Assistance Exercise Workout

This is a video clip of a Bench Press assistance workout that my girlfriend and I did last week. One thing I'm often asked from a lot of women is:

"Can A Woman Do The Same Workout As A Man?"

There is a lot of misconceptions about this, but the answer is absolutely YES!

Both men and women have the same major muscle groups and those muscle groups need to be trained with the same exercises. There is really no such a thing as a "mans workout" or a "womans workout".

In this workout here we did...

- Dynamic Effort Bench Press 8 sets of 3 reps with mini bands.
- Face Pulls 3 sets of 10 reps.
- Reverse Grip Bench Press 5 sets of 5 reps.
- 1 Arm Dumbbell Tricep Extensions 3 sets of 10 reps.
- Plate Raises 3 sets of 10 reps.

This is a powerlifting style of workout routine that we like to do in the off-season for strength and size gains. Then before a competition we'll switch to more traditional bodybuilding style workouts when training to get ripped.


  1. i thought you're not suppose to arc your back when doing bench press but both of them clearly arched their back...

  2. Wally,

    Check out this article...