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Old 06-07-2012, 11:46 PM   #1
Trevor Ross
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Default Key exercises for a big raw bench.

Here's mine.

1) Heavy rows from the floor.
2) Heavy presses off the rack.
3) Hammer curls.
4) Medium grip pull ups.
5) Cuban snatches.
6) Barbell extensions/dips/close grip benches


Did I miss any?
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Old 06-07-2012, 11:50 PM   #2
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7) Dumbbell flies.
8) Reverse flies.
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Old 06-08-2012, 03:00 AM   #3
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I would include some kind of overload work as well.

- 2 board press
- Slingshot press

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Old 06-08-2012, 03:00 AM   #4
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Oh and for some people overhead pressing work. Doesn't work for everyone though.

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Old 06-08-2012, 03:22 AM   #5
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I don't think you need a great deal of deviation from the big exercises, for the most part. It's just the Bench volume which I think needs cranking up for most people.

Benches
Overhead Presses
Chins/Rows
Squats
Deads

Aside from that some rearward shrugs or rows to chest would be good and a little overload work in the form of partials and/or slingshot work is fine. Anything more than that is wishful thinking I think.
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Old 06-08-2012, 06:27 AM   #6
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IMO, the best exercise for a bigger bench is bench...and more bench. Once you find a a sticking point, board presses at or just below the sticking point. If the sticking point is on the chest, do heavy pause presses.
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Old 06-08-2012, 07:41 AM   #7
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Originally Posted by Fazc View Post
I don't think you need a great deal of deviation from the big exercises, for the most part. It's just the Bench volume which I think needs cranking up for most people.
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IMO, the best exercise for a bigger bench is bench...and more bench.
When John Davis was asked what exercises could be done to improve one's press, his answer was "More pressing."
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Old 06-08-2012, 07:49 AM   #8
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When John Davis was asked what exercises could be done to improve one's press, his answer was "More pressing."
That was Norbert "Ski" Schemansky, or so the story goes

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Old 06-08-2012, 07:51 AM   #9
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Originally Posted by Fazc View Post
That was Norbert "Ski" Schemansky, or so the story goes

Oops...I could have sworn Davis said something similar, but I've been wrong before. Getting my lifters confused (old age takes it toll).

Anyways, the message was correct.

Last edited by Off Road; 06-08-2012 at 07:56 AM.
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Old 06-08-2012, 07:56 AM   #10
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Originally Posted by Off Road View Post
Anyways, the message was correct.
Definitely.

Davis also trained somewhat similarly so I guess he may have made similar comments. I think the story about Skee was something along the lines of:

Quote:
"How do I improve my press, Mr. Schemansky?" a young man timidly inquired.

"Press!" growled Schemansky.
The young man in the story was supposedly a young Dr. Ken.

From what I recall of Davis he trained in a similar manner to Hepburn, repeated effort on the big lifts. But he did something like multiple doubles to Hepburn's famous multiple singles. And Davis would also specialise a week at a time on either the Snatch or C&J, alternating between the two. But a lot of this info is from Kubik so take it for what it's worth.
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