- Lid geworden
- 12 mei 2005
- Berichten
- 3.838
- Waardering
- 44
Raw Bench Improvement – Sebastian Burns
This was taken from a e mail I just sent to a friend. It will work for anyone wanting to get stronger raw or who is just starting out..
1) Bench press with regular wide grip
6 sets 3 to 5 reps
2) Close Grip bench
Pause the bar on the bottom for 2 full seconds
6 sets 3 to 5 reps
3) Regular Grip Pause Bench
6 Sets 3 to 5 reps
After this you could do 3 sets of Pulldowns and 3 sets of Rows for 3 to 4 sets also 3 to 4 sets of DB side raises. Do this workout for 3 months and keep track of your weights always trying to beat your last weeks weight.After 3 months take a few weeks away from benching and do more back and shoulder then go back and repeat the bench cycle.
Try to make it all the way thru this workout, it is the volume that will cause an increase in the bench.It may take 2 to 3 weeks to get used to the high volume but stick with it.
After a while you could throw some board pressing in there, but this is good for just getting started.
This was taken from a e mail I just sent to a friend. It will work for anyone wanting to get stronger raw or who is just starting out..
1) Bench press with regular wide grip
6 sets 3 to 5 reps
2) Close Grip bench
Pause the bar on the bottom for 2 full seconds
6 sets 3 to 5 reps
3) Regular Grip Pause Bench
6 Sets 3 to 5 reps
After this you could do 3 sets of Pulldowns and 3 sets of Rows for 3 to 4 sets also 3 to 4 sets of DB side raises. Do this workout for 3 months and keep track of your weights always trying to beat your last weeks weight.After 3 months take a few weeks away from benching and do more back and shoulder then go back and repeat the bench cycle.
Try to make it all the way thru this workout, it is the volume that will cause an increase in the bench.It may take 2 to 3 weeks to get used to the high volume but stick with it.
After a while you could throw some board pressing in there, but this is good for just getting started.