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Heavy Benching, Illegal Wide Bench Press

Posted Jan 08 2009 3:15pm
With the New Year's resolution two weeks of fitness crowd assaulting the gym, it has been a little tougher to use all the equipment I prefer. This isn't the end of the world though, all it means is we serious trainees have to improvise and get creative sometimes.

Wednesday was a Max Effort bench workout, the purpose being to strengthen the muscles that drive the competition bench press. My plan was to do floor presses or perhaps strict military presses as the Max Effort movement. Unfortunately all the power racks and platforms were taken by silly little men who will quit in a few weeks.

Instead I had to do Illegal Wide Grip Bench Presses. These are not a bad exercise, in fact I had not done them in years, so there really was no harm done. If you train at a busy gym the key is to have several tools in your shed before you walk into the weight room. That way you don't panic and have to wait for someone to finish.

Here was my workout:
  • Illegal Wide Bench Press, work up to a 6 rep max
  • Barbell JM Press, 4 x 5-8
  • Machine Rows 4 x 6-8
  • Seated Dumbbell Clean and Press 3 x 10
  • Face Pulls 4 x 10
  • Cable Triceps Extensions 4 x 10
  • Standing Cable Crunches 4 x 10

The Illegal Wide Bench Press was done for a max of 6 reps because Louie Simmons prescribes this many in his articles. I think it is to lessen the stress on the shoulder capsule, but I am not totally sure. Anyways, my triceps and upper back were sore as heck only hours after the session so it seems to have been a fruitful training session. That is more than I can say about the weirdo bouncing on the bosu ball for 20 minutes straight doing strange arm movements.

Anyways, here is a video of the Illegal Wide Bench Press to give you an idea, just put your hands outside the farthest rings.
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