I am still breaking in my new Metal Double Ply Open Back Bench Shirt, so today I focused on touching the bar to my chest with the shirt on. Then hit the weights to build some upper body size and strength.
raw bench press, work up to a heavy single
shirt on, only increase weight if you touch the bar to your chest in proper form
if your form is on you can go for a max single, otherwise treat it as shirt practice
t-bar-rows 4 x 10
incline dumbbell triceps tosses 4 x 10
I did a set of wide grip pull-ups between each set of raw benching to help sneak in some extra volume and wake my back up. Your back has to be really strong to do shirted benching properly.
- raw bench press, work up to a heavy single
- shirt on, only increase weight if you touch the bar to your chest in proper form
- if your form is on you can go for a max single, otherwise treat it as shirt practice
- t-bar-rows 4 x 10
- incline dumbbell triceps tosses 4 x 10
I did a set of wide grip pull-ups between each set of raw benching to help sneak in some extra volume and wake my back up. Your back has to be really strong to do shirted benching properly.