Bench Experimentation

Did some new bench press related stuff in the garage tonight.

Inclined Dynamic/Speed Bench Press

• 2 Sets of 3 @ 45#
• 2 Sets of 3 @ 95#
• 3 Sets of 3 @ 115# (index finger on smooth part of bar)
• 3 Sets of 3 @ 115# (extended thumb on the edge of the knurling)
• 3 Sets of 3 @ 115# (pinky on the power ring)

Decline DB Press

• 20 @ 30# DBs
• 20 @ 35# DBs
• 20 @ 40# DBs

After the first set we propped the foot of the bench up on one of my platforms to get more of a decline.

Tricep Rollbacks

• 15 @ 15# DBs
• 15 @ 20# DBs
• 15 @ 20# DBs
• 15 @ 25# DBs

I had only done the dynamic benching on a flat bench before and never with the different grip positions. It was a nice change going inclined and switching up the grips like that. Found the info after doing a little research into how Westside does their dynamic days. They also suggested the DB presses and some triceps work. None of the work really killed me, but we’ll see how I feel from it tomorrow.