Ultra Wide Sumo Deadlifts (265): 115x4x2, 125x4, 145x4, 165x4, 185x4x4
Nautilus Nitro Pullover (135): 60x15, 70x12, 80x10x2
Wide Front Pulldown (120): 50x15, 60x12, 70x10x2
18" Incline Close-Grip Pushup: 7 reps x 2, 5 reps, 4 reps
Nautilus Laterals (120): 50x15, 60x12, 70x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2
3 comments:
To get your bench up, you gotta kill those triceps! Try introducing a couple of tricep movements into your routine. One heavy: close grip bench, dips, board pressing and one light and higher rep: DB tri ext, tricep pushdowns, JM press...
You'll finally see your bench take off. It's working for me.
More to the point, I read an article that said most good benchers can knock out 50 pushups but not everyone who can do 50 pushups is a good bencher.
You can train for power and endurance at the same time. Pushups, like benching, are mostly triceps... so hit those tris hard!
Since the Navy's physical readiness test (PRT) is next week, I've been doing pushups with that in mind. In my next Prilepin cycle, I'll be bench pressing on one day and doing close grip benches on the second day, along with the assistance movements. I have been itching to bench, just not yet.
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