rreal_natty
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Are there any assistance and/or mobility work that you guys would recommend for increasing my bench press? I can currently hit 210 for a single.
Thanks man, i have not been doing floor presses consistently, that would probably help lotsFloor presses are pretty under rated. Also, ohp is a huge help.
You can flat bench BB press but not floor BB press? You can't put the bar on the floor?If floor presses aren't able to be down in my gym with a bb, are db's ok?
You don't need anyone. You just press from the floor.I'll just have to find a trustworthy person to just hand it to me
this is probably the most sound information you will get. you need to figure out what is weak in order to get the lift strong.As for auxiliary movements, you need to figure out which muscle is holding you back. Close grip bench press if it's your triceps, OHP if it's your shoulders, deads and rows if it's your upper back, etc.
why wouldnt you be able to do them at your gym? you dont really need much to do them. just a squat rack with adjustable safety bars. if you dont have that, load the bar on the floor, lay down and have a buddy hand it off to you.If floor presses aren't able to be down in my gym with a bb, are db's ok?
Second this - I'm no bench monster (only hitting 285# @ 140BW, want dem 3 plates each side!) but back training for your bench is essential. I'll frequently throw in rows, my preference is for Pendlay and T-Bar/Meadows style though there's something to be said for Krocs too, along with pull-up variations. Don't neglect explosive power moves too. Like hang clean pulls/high pulls. It's all about generating dat tension in your back/upper back. Overhead work is important too, particularly for me as I bench with a slightly closer grip and am more front delt/triceps dependent. All kinds of presses (lat raises aren't presses and I personally think they're ****ing useless) the Z-Press and Behind the Neck Press (standing) being my two favorite because. Oh, and last thing don't neglect the biceps. They play into bar stabilization. So in summary. Train everything I guess...As for auxiliary movements, you need to figure out which muscle is holding you back. Close grip bench press if it's your triceps, OHP if it's your shoulders, deads and rows if it's your upper back, etc.