Extra workouts for bench press???

[solidj55]

Ok Ive been reading, which is bad because it makes me think too much. I was on Elitefitnesssystems tonight and re-reading all of the articles about westside bench press training. I was wonderin about these extra workouts for bench press. How many of you guys do them? If any of you do them then what do you do? And I assume that if your DE day is Monday then Tuesday you could do an extra workout for your bench. And I also assume that if your ME day is Thursday then you would do an extra workout on Friday. Is this right? Just curious about it, I want to get this damn bench above and beyond what I have ever done before.

 

[Arioch]

I do extra workouts but they are more in the way of recovery than anything else. I tend to use olympic style pressing movements to focus on shoulder strength and conditioning as well as maintain the health and integrity of a very injured shoulder.

Generally done later in the day, 50-60% max, low reps, moderate sets.

Probably not what you were looking for.

 

[solidj55]

Well Im not sure about the olympic thing but the extra workouts for recovery like westside talks about is what I meant.

 

[Hannibal]

There are so many ways to add extra work into your routine. Some people like to do it later in the day, like Arioch and myself. Or you can do it the next day. The trick is to find what works for you...find that happy medium between too much work and too little work. For the best results the trick is to do as much work as possible without doing too much...it is a thin line.

I am actually in the process of setting up our training cycle for the next couple months leading up to the meet in Dec. I know that my weak point for bench is STILL FUCKING TRICEPS. So most of my extra work will target that.

A typical extra workout...later in the day after the main training session would be....

a)Tricep pushups (with the pins set at the bottom of a powerrack, lay the bar across it...take a close grip...feet on the floor or on a bench...and make sure to take the bar low and press in a straight line)...usually three sets to failure

OR

b)DB Presses on a Stability Ball for time.

supersetted with band pushdowns...

then lat and upper back work.

The key to the extra work is to get in....hit it hard...and get out. 15-20 minutes tops.

 

[solidj55]

Thanks Hannibal for the info. I was thinking of trying some because its supposedly supposed to help with healing the muscle faster as well as muscle sorness. I dont get to sore but if it helps healing speed up then its worth it to me.

 

[benchmonster]

I use bands almost exclusively for my extra workouts. It is mostly for convenience sake.

I use tricep band pressdowns pretty regularly, and I very often do rotator work with mini bands.

I also do dumbell presses with fairly light weight on a stability ball for high reps for 2 or 3 sets.

Today was the day after my D.E. bench and I did band bench on a stability ball. I took a green band in each hand, wrapped both parts of the band behind my back and did 2 sets of 20 reps of bench presses.

I am a slacker and rarely do any AR for squats/deads, but I do band GM's on occasion.

B.

 

[The mann]

i do mostly bands also,after both days(ME and speed)...go by feel and...go more for form .......i would start adding them in slowly ....

 

[solidj55]

COOL, THANKS GUYS. THE BAND WORK IS WHAT I WAS MORE OR LESS LOOKING FOR BECAUSE ITS SOME SHIT THAT I CAN DO AT HOME ON MY OWN TIME.

THE MANN-ITS ABOUT TIME YOU START POSTING AGAIN LOL.

 

[Arioch]

There is a great thread on active recovery on the women's board. Sticky at the top.

 

[solidj55]

THANKS ILL CHECK OUT THE WOMENS BOARD AS WELL.