add boards and/or a bench shirt and work up to a max single
heavy T-bar row 4 x 6-8, paired with heavy cable triceps extensions 4 x 8-10
Dumbbell Fly's 3 x 10
If you are a big bencher, 400 lbs plus, you will not usually be able to do more than 3 assistance exercises because of all the sets and reps it takes to work up to your max. If you bench under 400 lbs, feel free to add another movement or some extra sets to help thicken up.
- Bench Press
- work up to a heavy single
- add boards and/or a bench shirt and work up to a max single
- heavy T-bar row 4 x 6-8, paired with heavy cable triceps extensions 4 x 8-10
- Dumbbell Fly's 3 x 10
If you are a big bencher, 400 lbs plus, you will not usually be able to do more than 3 assistance exercises because of all the sets and reps it takes to work up to your max. If you bench under 400 lbs, feel free to add another movement or some extra sets to help thicken up.This is what a board press should look like