Various barbell and dumbbell extensions should also be staples of your training program. Which one you should do depends on your training level and. That would be louie simmons place, the invitationonly westside barbell in. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. It will cover topics such as the most productive methods, bench press technique, preparing for a contest, how to master a bench shirt and much more.
Lie face up on a flat bench, and grip a barbell with the hands slightly wider than shoulderwidth. Westside barbell speed bench with rob pilger youtube. Learn how to correctly do barbell bench press to target chest, triceps, delts with easy stepbystep expert video instruction. Closegrip overhand barbell bench press is a gym work out exercise that targets triceps and also involves chest and shoulders. Do read all instructions in this manual before using your new product. When performed using proper form, the closegrip barbell bench press is one of the most effective exercises for activation and development of the triceps brachii.
Think louie simmons westside method is only for elite powerlifters. This position will vary from lifter to lifter, and will be developed more precisely over time and with practice. Sample workouts for each day bench press technique how to master a bench shirt training raw bench this book contains all one needs to break your bench record. Westside barbell bench press manual by louie simmons.
They all use a speed day, commonly referred to as the. For me it was a mystery until i discovered a method of training known as the conjugate method. This book is intended for coaches to develop strength and power the correct way. When looking to develop that overall rounded, well shaped chest area. Bench press manual the 70page bench press manual collects the unmatched expertise of louie simmons and the team at westside barbellhome to five world record holders in the bench press. The incline barbell bench press targets the upper portion of the chest as the primary muscle group and also works the deltoids and triceps as secondary muscles. Westside barbell template working with the standard template. Westside barbell dvd teaser bench press secrets westside barbell. Sample workouts for each day bench press technique how to master a bench shirt training raw bench this book contains all one needs to break your bench re. Shortly after that, i received a new shoulder socket, bicep surgery, and a second shoulder operation. Do not use a barbell that is longer than 5 feet with this bench. Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. Barbell bench press exercise video guide instructions.
Since the bench press uses more than one muscle group to lift the weight, it is considered a compound movement. When i first started training my bench skyrocketed but it hasnt improved in months. After i reached 300 pounds for a max bench, i stopped using the chart. Westside barbell bench press manual by louie simmons goodreads. If you do use the barbell bench press and want to build your chest, keep the reps in the higher hypertrophy range. Thousands of new, highquality pictures added every day. Barbell bench press chest press is a gym work out exercise that targets chest and also involves shoulders and triceps. A basic bench for a basic exercise, this champion barbell standard bench press is a safe and durable choice for school weight rooms. Barbell bench press chest press workoutlabs exercise guide. Refer to the illustration and instructions above for how to perform this exercise correctly. This is the king of all chest exercises if your goal is to pack on muscle mass in your upper pecs. Ive heard it 435 different times and it never gets old. See the video above of this description to see how to properly perform the bench press.
I used my log and if i was able to complete that weeks workout, i simply added 5 pounds to each workout weight. Practice lifting weights with the cap strength deluxe standard bench. For safety, have a spotter ready when lifting heavy. The barbell bench press is the ultimate mass building exercise for the chest. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program. The flat barbell bench press is a beneficial staple chest movement for those looking to build size, strength or power in the upper body region. From renowned strength training expert louie simmons and the team at westside barbell, the squat and deadlift manual is a musthave for any weightlifter serious about elevating his game. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Ditch the decline bench press and focus instead on wide dips. This cap strength bench is designed for bench presses, leg exercises and more.
The squat and deadlift manual, features 173 pages of the most effective training methods based on science and proven by results. I was sixth in 2002 with a bench shirt, but very weak. Five members have held alltime world records in the bench. Focus most of your chest work on the dumbbell bench press and keep your feet up. The cap weight bench features a heavyduty steel tube frame, adjustable bench and leg lift, and can hold up to 350 lbs and can also accommodate standard barbell sets with a 5 to 6 bar. I started to understand bench press training in 1993 after 23 years of continuous training. Using a medium width grip a grip that creates a 90degree angle in the middle of the. Barbell incline bench press exercise video guide instructions. Onedayperweekisdevotedtodynamiceffortsquattraininganditrunsona3 weekpendulumwave. Find bench press stock images in hd and millions of other royaltyfree stock photos, illustrations and vectors in the shutterstock collection. Westside barbell bench press manual louie simmons on. Westside barbell squat and deadlift manual louie simmons on.
Flat bench press fbp is fast becoming the black sheep of gym exercises and for good reason. We also have laura phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever. The barbell must be in line with the wrists and elbows. Never use a false aka thumbless or suicide grip with any kind of bench press, including the closegrip barbell bench press. Whether youre a relative newcomer or an experienced lifter looking to tighten up your program and crush your personal record, this book covers all. Hi people i train at home and am able to do alot of the exercises but the only struggle i have is with decline dumbell press, now without going to the trouble of buying a bench i use swiss ball for the others or builing some dodgy contraption, is there an a good exercise which would work just as well with these for my chest these are from the dumbell and barbell mass workout chest barbell. Primary muscle chest secondary muscle shoulders, triceps, back equipment needed flat bench, barbell mechanics type compound proper exercise technique lie down on the bench with your feet, butt and shoulders firmly planted on the ground. Squat and deadlift manual by louie simmons rogue fitness. Closegrip barbell bench press exercise instructions and video. The shoulders and triceps will be indirectly involved as well. Barbell bench press mediumgrip exercise guide youtube.
Heavywall steel construction easily holds the weight of the athlete plus the weight theyre lifting, making the bench suitable for everything from light resistance training to heavy power lifting. This is a 70 page manual giving the readers handson insight on westside barbell s most effect training. Cap strength standard bench blackred fm7230 cap barbell. It may appear like many books by westside, but it is completely designed for running any distance. Bench press setup begin by placing your head slightly off the bench. The barbell bench press is undoubtedly one of the most recognized and performed exercises. Utilizing an incline will allow you to better target the upper portion of the chest, a lagging part for a lot of lifters. The westside method incorporates 4 workouts per week, training.
The barbell bench press is a classic exercise popular among all weight lifting circles. It is a collection of 35 years of discovering the best method to build strength and improve power. Over 70 pages on the most effective training methods and how to execute them. You dont get stronger by setting records in the bench press, deadlift. For powerlifters, it is known as one of the big three lifts which includes the squat, deadlift, and bench press. They all use a speed day, commonly referred to as the dynamic method. May 17, 2016 learn how to do a bench press with a medium grip. This is considered the king of all multjoint movements if your goal is to add thick slabs of lean muscle to your pecs, so you should really try to make sure you include this core exercise into your chest workout. The bench press can be done in multiple ways such as on an incline or decline with dumbbells or a machine.
The dumbbell press or dumbbell chest press is practically the same exercise as the bench press but instead of a barbell two dumbbells are used. The bench press with a barbell allows for more weight to be pressed because. In the low stress category, front raises, side raises and rear raises are good choices. The incline bench press is a variation of the bench press and an exercise used to build the muscles of the chest. This is a 70 page manual giving the readers handson i. Dont forget dumbbell flyes and do some incline work. Press the feet into the ground and the hips into the bench while lifting the bar off the rack. Best method for both lifts most productive minicycles preparing for competition mastering technique eliminating weaknesses raise. Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds. Westside barbell dvd teaser bench press secrets youtube. Do inspect and properly tighten all parts regularly and before each workout. Bench pressing either on a benchpress workout machine or using a weighted barbell effectively builds strength and tones your upper body.
There are advantages and disadvantages to both the benchpress machine and the barbell. Yet despite the growing recognition of this risk, the. You can either shorten the stroke classic westside tuck belly up and so on, or work with over speed. How to perform the flat barbell bench press about the flat barbell bench press. The bench press is a great chest builder but also, a tremendous shoulders and triceps builder as secondary muscles. This book contains all one needs to break your bench record. Westside for skinny bastards a modified lifting program for.
Westside barbell template working with the standard template by jim wendler for. Slowly lower the bar to the chest by allowing the elbows to bend out to the side. Strength manual for running ebook westside barbell. The standard template there is a great story from dave about how the standard template originated. The westsidebarbell conjugate method a users guide. I used the chart as my basic bench routine on mondays and on thursdays i would do other variations such as. Closegrip overhand barbell bench press workoutlabs. Dont let anyone try to tell you the bench press is about pec strength. Upper body and bench press related exercises in one day. Feb 17, 2009 personal fitness trainer joe tong teaches the proper way to do a bench press. A free bench press manual, compliments of dave tate. Written by westside barbells louis simmons, get your book today at rogue. This is an ebook over 70 pages on the most effective training methods and how to execute them. Space your hands evenly across the bar slightly wider than shoulder width.