ME exercieses for RAW lifters??

[Dane]

I plan to start a WSB routine, and I think ME bench exercises with full ROM are the best for me, because I am a RAW lifter. Do you have any good ME bench exercises for RAW lifters???

 

[GRIMMER]

Even raw lifter will benefit from board press , floor press , cambered bar bench, close grip incline , illegal wides ,and reverse band press.

 

[brianmincher]

Since taking up Westside both my shirt press and raw press have gone way up. I can press more now RAW than I could before taking up Westside with a shirt.

The system gets you stronger. When your muscles are getting stronger they don't know whether you are wearing a shirt or not.

B

 

[Dickvanveiner]

I totally agree with Brian and Grimmer, you definately will get stronger using the ME exercises. Two of my training partners lift Raw and they use Boards and Reverse band presses. I will be honest with you though, using a shirt has got me alot stronger Raw than not using one. I'm able to overload much more with a shirt than without one, leading to bigger gains. I would find your weakness and attack it with a ME exercise. You may blow everything off your chest but get stuck mid way, I wouldn't recommend doing a full range of motion,instead I'd pick a 3 or 4 board press to hit this area, also include some reverse bands, etc....if you want to keep that low area of the bench strong, keep hitting your back hard with rows, and maybe through some dumbell presses in as well. Most of all keep doing the speed work. My 2 cents.

 

[Arioch]

Train the same way. I get nothing from a bench shirt, as I have far too much slow twitch muscle fiber in my triceps, so I am pretty much a raw bencher. There is not a lot of difference unless you happen to stick on the chest and need to emphasize this from time to time. The triceps are still the most important.

 

[Dane]

I have no problem with the last half part of the benchpress, but I am weak of the chest. I guess the medicine is illegal widegrip bench press, paused dumbell press, one board press and speed bench. I give it a try, and if it dos not work, I go back to my traditionel powerlifting routine

 

[Dane]

Do you guys use benchpress with chains as ME exercise or only as DE exercise?

 

[brianmincher]

I use chains on every dynamic bench workout. Sometimes I use chains and bands together on max effort day, but usually for a 3 board press.

B

 

[Dane]

In the gym (powerlifting club in Denmark) where I am working out, there are severel national level lifters and even some european level lifters, but still WSB is a unknown system, so I look forward to introduce the system

 

[Arioch]

I use chains or bands on everything, but then my lockout has always sucked, and always will.