A Top 40 Weightlifting Blog

Tuesday, February 23, 2016

Bench Press

Yesterday was the first day of training for the Worlds. That's right, because I finished first in my weight class and age group I am eligible to compete at the Worlds this summer in Texas. I have taken note that most of the best Bench Pressers I know use a narrow grip. I've decided to give it a try.

Warm Up
Leg Swings and Stretching.
Bench Press - 60kg/12 reps, 100kg/8 reps, 140kg/1 rep.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/160kg.

Pump Phase
Bench Press (no wraps) - 6 sets/4 reps/160kg minus light bands (140-132.5kg)

My grip is with my second smallest finger on the rings. The biggest thing I noticed was a tremendous arm pump. Obviously pointing out a weakness. I am going to continue this narrow grip bench for a while and see where it leads me.


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