Westside ME Bench Exercise suggestions

kevpants

I'm really thinking of ditching the Incline bench as a ME exercise. All it seems to do is flare up injuries and make me miss attempts. The Incline bench in Total Fitness is also VERY incline and not a bit comfortable.

I think my bench is going to need shaking up to get over 140kg so I may have to be creative with a new exercise.

I'm thinking of maybe introducing floor presses, buying some bands and introducing flat bench with bands or possibly flat bench pause presses. Anyone got any suggestions on what may be the best option?

The floor presses might be tricep overkill for a raw lifter considering I'm already cycling close grip presses and include JM's as part of my assistance work. The bands mightn't work with the TF benches (possible nowhere to wrap them around). I don't even know if pause benching is used as a max effort exercise but it might make me stronger off the bottom with heavy weights????

So my question in a nutshell is "Buh??"

RPGGAMER

floor press - no bands or chains on m.e. day

incline benchpress (30-35degrees) good cos there is no 'groove' or optimal bar path. only straight up and down. (also builds pecs which all others dont really.)

board presses with 1,2 or 3 boards cycle this and see where you stick - most fail at floor press or 2 board level if they are raw)

ultrawide benchpresses for reps (6s)

have 4 maybe 5 me exercises for me day for 3 weeks then take a repeated effort week with pressups for 5x20 weighted or not or dumbells or something


also realise the raw bench needs a strong upper back to retract shoulder blades(tbar rows, barbell rows chins etc) also a STRONG military press or equivelent like log presses etc)

triceps: modify extensions for bp carryover go to the chin not forehead

DO SOME arms work like hammer curls or log curls so wrists dont waste force by bending in press

finish with some rear delt and/or cuffs work like muscle snatch

NOTICE: no benchpress from chest? that works for many especially the lads i train who are drug free. What a strange thing? benchpress from the chest is for testing what you can lift for a once off or maybe 2 week cycle not weeks of it.

oh of course do a dynamic effort workout iwth bands/chains with similar BUT different work 3 days later. the heavy shoulder work fits in well here instead of m.e. day...

dave80

kevpants wrote: »

The bands mightn't work with the TF benches (possible nowhere to wrap them around).

The bands could be put around heavy dumbbells with a 5kg plate eitherside to stop them rolling

Do you do any heavy dumbbell bench work i find them great

kevpants

RPGGAMER wrote: »

floor press - no bands or chains on m.e. day

Really? Didn't know that!

RPGGAMER wrote: »

incline benchpress (30-35degrees) good cos there is no 'groove' or optimal bar path. only straight up and down. (also builds pecs which all others dont really.)

I think TF benches are steeper than that, seems like more than 45 degrees TBH. I know what you mean about there being no groove, maybe they have their merits after all, by god do they frustrate me though.

RPGGAMER wrote: »

ultrawide benchpresses for reps (6s)

As an assistance exercise? Nice suggestion

RPGGAMER wrote: »

have 4 maybe 5 me exercises for me day for 3 weeks then take a repeated effort week with pressups for 5x20 weighted or not or dumbells or something

Bit confused on this one. I'm doing one ME exercise per week and doing it for a 3 week cycle before changing to the next, though I am going to bring this down to ever 2 weeks. I'd do 3 assistance exercises with it (this is all in my log if I don't make sense!). I think my lack of dumbell work is an issue as well. God you think you have this sh1t sussed then you see your glaring ommisions!

RPGGAMER wrote: »

also realise the raw bench needs a strong upper back to retract shoulder blades(tbar rows, barbell rows chins etc) also a STRONG military press or equivelent like log presses etc)

Strong back is being worked on, relentlessly. Military press needs work but there's only so many assistance exercises I can fit in. Duly noted though.

RPGGAMER wrote: »

triceps: modify extensions for bp carryover go to the chin not forehead

Done. JM Presses.

RPGGAMER wrote: »

DO SOME arms work like hammer curls or log curls so wrists dont waste force by bending in press

Done, but only recently to help with elbow injury prevention more than wrists.

RPGGAMER wrote: »

finish with some rear delt and/or cuffs work like muscle snatch

Done, seated DB power cleans and rotator cuff work to warm up on every upper day.

RPGGAMER wrote: »

NOTICE: no benchpress from chest? that works for many especially the lads i train who are drug free. What a strange thing? benchpress from the chest is for testing what you can lift for a once off or maybe 2 week cycle not weeks of it.

Sorry I do flat bench cycle as well as a close grip already I didn't make that clear. I'm looking for other ME ideas.

RPGGAMER wrote: »

oh of course do a dynamic effort workout iwth bands/chains with similar BUT different work 3 days later. the heavy shoulder work fits in well here instead of m.e. day...

Don't get this..... are you saying do a heavy shoulder day as an ME upper day?

Thanks for the advice man. Great post, very thorough.

kevpants

dave80 wrote: »

Do you do any heavy dumbbell bench work i find them great

I don't. I should. I will!

An ME Dumbell day would be interesting. It might go against the "Westside principles" not that I care if it makes me stronger.

I need to get busy with the dumbells for assistance and RE work for sure though.

RPGGAMER

suggested templates:45mins- 1 hour each)


MAX EFFORT
1. me exercise pick 1: boards, floor, incline, etc for 3x5;3x3;4x1
2. optional accessory exericse ONLY IF ITS NEEDED. usually isnt though in my experience
3. upper back like t bar rows 5x5-8
4. triceps 4x8-15 (elbows sore? do high reps)
5. light shoulders or injury prev stuff for shoulders, rear delts maybe
6. biceps, fatbars or log curls work well here cos they do many other things wrists, hypertrophy arms, keep away tennis elbow etc etc

dynamic effort
1. speedbench ( chains or bands with floor press, bench etc) at 9x3 at 50-60% get used to straight weight first though..
2. Heavy shoulders: Military press, press to chin in power rack, one handed barbell 'javelin' press, log press etc: approx 25 total reps 5x5 or 6x4 or 4x6
3. upper back: pick something different than ME day. like dumbells or chins
4. different tricep exercise opposite reps if high ME do low and vice versa
5. rotator cuff or rehab or prehab stuff like muscle snatch
6. Different bicep exercise. e.g. one hand barbell curl. or my favourite the axle curl. 3" axle bar.

now that is the last and only post i will do on the fitness forum. i hope you bench 140kg. you will and obviously the best way to achieve that 140 and more is to compete in a powerlifting. check idfpa.plus.com for competitions dates etc

periodisation:

all year round!!!

3 weeks for beginners and interemeditatorys then 1 light week with pressups instead of ME work and 60% of poundage in assistance exericses like triceps.

kevpants

RPGGAMER wrote: »

MAX EFFORT
1. me exercise pick 1: boards, floor, incline, etc for 3x5;3x3;4x1
2. optional accessory exericse ONLY IF ITS NEEDED. usually isnt though in my experience
3. upper back like t bar rows 5x5-8
4. triceps 4x8-15 (elbows sore? do high reps)
5. light shoulders or injury prev stuff for shoulders, rear delts maybe
6. biceps, fatbars or log curls work well here cos they do many other things wrists, hypertrophy arms, keep away tennis elbow etc etc

Yeah pretty much what I'm doing now

RPGGAMER wrote: »

dynamic effort
1. speedbench ( chains or bands with floor press, bench etc) at 9x3 at 50-60% get used to straight weight first though..
2. Heavy shoulders: Military press, press to chin in power rack, one handed barbell 'javelin' press, log press etc: approx 25 total reps 5x5 or 6x4 or 4x6
3. upper back: pick something different than ME day. like dumbells or chins
4. different tricep exercise opposite reps if high ME do low and vice versa
5. rotator cuff or rehab or prehab stuff like muscle snatch
6. Different bicep exercise. e.g. one hand barbell curl. or my favourite the axle curl. 3" axle bar.

I'm not speed benching I'm doing RE work instead (DeFranco style). I did it for several months and really felt I was wasting my time. What are your thoughts on speedbenching for a raw powerlifter? I've been reliably informed it might be waste of time?

RPGGAMER wrote: »

now that is the last and only post i will do on the fitness forum.

Umm you've posted 3 times in the last half an hour . Bit weird.

RPGGAMER wrote: »

i hope you bench 140kg. you will and obviously the best way to achieve that 140 and more is to compete in a powerlifting. check idfpa.plus.com for competitions dates etc

Already have benched 140, I'm trying to push on from there. Planning on competing raw in the new year.

Hanley

RPGGamer, who are you?? Would I know you from the IDFPA?

Kev, I agree with the incline benches in TF being rubbish. They're too narrow too.

The 40kg 'bells are strong enough to hold a pair of doubled mini bands but you'll need to "chock" them with plates to stop em rolling about.

I wouldn't push the ultra wides heavy... you're in a pretty risky position with them.

My exercise choice would be;

bench w/ doubled minis
towel press (roll a towel up and tape it together, bench to it like a board press)
board press (1 or 2 boards, stick em under your tee to hold em in place)
floor press (if you can rig them up)

Obviously getting much stronger with dumbbells will help (what are you pressin now outta interest??). Work on sinking them in really deep for like 3 sets of 10-15 reps and just try to move up a weight each week til you're not getting say 10 on your first set anymore.

I would't try and guess what's weak at that range... it could be anything. Just get stronger all over!

kevpants

Hanley wrote: »

RPGGamer, who are you?? Would I know you from the IDFPA?

Kev, I agree with the incline benches in TF being rubbish. They're too narrow too.

The 40kg 'bells are strong enough to hold a pair of doubled mini bands but you'll need to "chock" them with plates to stop em rolling about.

I wouldn't push the ultra wides heavy... you're in a pretty risky position with them.

My exercise choice would be;

bench w/ doubled minis
towel press (roll a towel up and tape it together, bench to it like a board press)
board press (1 or 2 boards, stick em under your tee to hold em in place)
floor press (if you can rig them up)

Obviously getting much stronger with dumbbells will help (what are you pressin now outta interest??). Work on sinking them in really deep for like 3 sets of 10-15 reps and just try to move up a weight each week til you're not getting say 10 on your first set anymore.

I would't try and guess what's weak at that range... it could be anything. Just get stronger all over!

Thanks man. I should have listened to you the shoulders, I think with the lack of DB presses and overhead shoulder work they have become a weakpoint. I was so set on back work and read one too many powerlifting article aimed at benchshirt lifters! Ah well you live and learn.

Would you believe I couldn't give you a DB press number it's been so long since I've done them!

Might try floor presses as a RE exercise as well, I've read good things about them in this sense for raw lifters. It seems they would simulate pushing from my sticking point. Thoughts?

Also. Anyone got recommendations for where to buy bands in Ireland?

Al_Fernz

kevpants wrote: »

I think TF benches are steeper than that, seems like more than 45 degrees TBH. I know what you mean about there being no groove, maybe they have their merits after all, by god do they frustrate me though.

Can you play with the flat benches? For example, putting some kind of a block or them yokes they use for step aerobics under the bench at the top? I did the opposite to perform declines in my gym.

Hanley

kevpants wrote: »

Thanks man. I should have listened to you the shoulders, I think with the lack of DB presses and overhead shoulder work they have become a weakpoint. I was so set on back work and read one too many powerlifting article aimed at benchshirt lifters! Ah well you live and learn.

Would you believe I couldn't give you a DB press number it's been so long since I've done them!

A strong back is one of the most important things you can have as a lifter, so don't just stop trying to get a bad ass one!!

Might try floor presses as a RE exercise as well, I've read good things about them in this sense for raw lifters. It seems they would simulate pushing from my sticking point. Thoughts?

Sounds like it could work. I would personally push dumbbell presses instead and keep the floor presses for ME day. But it's more important that you believe in what you're doing than what I say!!

Also. Anyone got recommendations for where to buy bands in Ireland?

No idea tbh. Liftinglarge.com's your only man. I'm ordering there before xmas if you want me to get ya set.

kevpants

Hanley wrote: »

Sounds like it could work. I would personally push dumbbell presses instead and keep the floor presses for ME day. But it's more important that you believe in what you're doing than what I say!!

I think you're right, I've neglected the DB's so I'll got as heavy as I can for reps. The floor press will make a nice addition to ME.

Hanley wrote: »

No idea tbh. Liftinglarge.com's your only man. I'm ordering there before xmas if you want me to get ya set.

Might do that. Sure I can get deadlifting straps while I'm at it and we'll split the P&P. PM me whenever you're gonna order.


Thanks all for advice. It's very easy to start thinking you're invincible when you're making gains but this rethink and the advice will hopefully help me push on. I can see the errors I've been making so can't wait to start going after them.

d-gal

+1 on the towel presses, seen some great results from people with this.

If you have neglected your heavy dumbbells then go straight into them, busted my plateau when I switched over. Would recommend flat only, just never seems to work on heavy incline db (don't know why just thats what i have seen/experienced).

Just some simple suggestions that might work:
Decline skulls
decline JM's (pain just thinking about them)
Dips (looking for depth)

Oh and if you miss a lift, why do u feel u have missed? Body movement? Think outside the bar like, feet, hips, back. Old Injury?
Could be something simple