Push - ups (particularly half push - ups) Lunges Bodyweight or high - repetition, low weight squats High - repetition, low -
weight bench press Light resistance band training Assisted pull - ups Bouldering
Not exact matches
If you are doing it right, you'll be
pressing a lot
lighter than your
bench press weight and the triceps will be trashed like never before after you're done.
I'm a fan of close grip
benching along with neutral grip dumbbell
bench pressing first, then shifting the focus to various machine or
lighter weight extension movements (
press downs, overhead extensions, dips, etc.).
When performed with
light to moderate
weight, explosive lifts will activate more fast twitch fibers in you chest.Explosive lifts will also build strength and power because you only push the
weight and you don't use your energy to slow down the bar on its way down.You can use ballistic
bench press for explosive reps.Right after your regular
bench press set, go to the smith machine and do 5 - 6 ballistic reps.You should use around 50 - 60 %
lighter weight for the explosive reps.
love this routine, I have made great gains and strength, I have modified it slightly I do a «
light A» then a «
light B», Heavy A and then a Heavy B then back to the
light A My A day looks like this; Squats,
Bench press, one arm row, machine row, weighted pull ups My B day looks like this; Dead lifts, over head press (strict, standing), bent over row, incline bench then weighted dips my heavy day is as prescribed above, my light days are less weight but more reps, less break in between
Bench press, one arm row, machine row,
weighted pull ups My B day looks like this; Dead lifts, over head
press (strict, standing), bent over row, incline
bench then weighted dips my heavy day is as prescribed above, my light days are less weight but more reps, less break in between
bench then
weighted dips my heavy day is as prescribed above, my
light days are less
weight but more reps, less break in between ie..
The workouts progressed linearly, from using
lighter weights for a higher number of reps to heavy
weights for low reps.. One workout focused on the
bench press and the other on the back squat.
Quick question - in the program -
bench press, squats etc where it's 7,7,6,4,3... do you use the same
weight for the whole set or
lighter for 7 reps and heavier for 3??
I've re-incorporated speed work: I've been trying to stick with 1 workout every 4 to 6 weeks where I stick with
lighter bar
weights and
press against band tension, very similar to the methods used by powerlifters on lifts such as the Bench Press, Squat and Dead
press against band tension, very similar to the methods used by powerlifters on lifts such as the
Bench Press, Squat and Dead
Press, Squat and Deadlift.
I tried the flat, incline and decline
bench presses, I tried narrow and wide - grip
bench presses, partial - rep
bench presses, lifting heavy
weights and
light weights, I also tried different rep ranges and sets... but nothing I tried seemed to work.
Basically, you don't need a
weight belt for
lighter warm - up reps, or reps below 65 % of your max, any lying exercises such as abs crunches,
bench presses and any sitting exercises.