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Old 05-14-2012, 08:25 AM   #1
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Default Bench Press questions

Ok, so as Steve advised, Start Benching with lower weights for warm ups, and go heavier.


Below are some other questions I need help on

- Which day should be auxiliary exercises? I prefer them on bench day.
- How to accelerate on weights? When to increase weights, as of now I increase as an when i exceed 5 reps. Is it alright?

Thanks Steve and JB.
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Old 05-14-2012, 09:06 AM   #2
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Originally Posted by themaster2981 View Post

- Which day should be auxiliary exercises? I prefer them on bench day..
Just for reference, how is your workout split up. Is it a fullbody approach or a powerlifting type split?
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Old 05-14-2012, 09:11 AM   #3
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Just for reference, how is your workout split up. Is it a fullbody approach or a powerlifting type split?
Saturday Squats

Monday Bench

Wed Deadlifts
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Old 05-14-2012, 11:36 AM   #4
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For bench I would do something for back, shoulders and triceps.
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Old 05-14-2012, 11:47 AM   #5
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I'm with Steve. If you are only going to have one bench day, do support stuff after the main exercise. Hit back & tri's hard.
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Old 05-14-2012, 11:26 PM   #6
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For what its worth (probably little more than a grain of salt), on bench day I'll do DB bench work and Pendlay Rows, and probably chins or lat pulldowns. I also have an overhead press day scheduled into my week, so I'll do tricep work then.

So far everybody agrees though, auxiliary on the same day as the lift?
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Old 05-15-2012, 05:03 AM   #7
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If you're only pressing one day a week, i'd do some light pressing and/or heavy overhead work on the other day.
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Old 05-15-2012, 06:43 AM   #8
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Bench day

-Bench
warm up to a weight you can get for three thats at an RPE of 8 (2 to 3 reps left in the tank)
5 sets of three at that weight. Get them all go, up five pounds.

-Close grip - 2x5 get both sets go up five pounds

-Rows 3x10 (chest supported row, one arm dumbell, barbell row, etc)
-rear delts 5x12 (bent over laterals, face pulls, band pull aparts, dumbell power cleans, etc)
-hammer curls 3x8
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Old 05-22-2012, 02:26 AM   #9
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Thanks guys,

I have already updated my training log with auxiliary exercises.
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