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Articles Tagged with Bench Training
Four Weeks to a Bench PR: Week Four

Four Weeks to a Bench PR: Week Four

It is now week four of the four-week bench press PR program, and it is time to establish a new bench press PR single. Over the past three weeks, we have worked at different levels of volume and intensity while challenging our press strength and technique using exercise variation. Now it is time to see if the work we have put in will pay off as expected. 

Tue Nov 29, 2022
Four Weeks to a Bench PR: Week One

Four Weeks to a Bench PR: Week One

As you accumulate training time, you may reach a point you cannot consistently hit a PR lift when you train a max-effort exercise.

Fortunately, this is not that big of an issue. The intention of max-effort training is to lift the heaviest weight possible, with the goal being to recruit the greatest number of motor units possible. By achieving maximal motor unit recruitment, we can improve absolute strength, eventually leading to a new PR lift being established.

Fri Nov 04, 2022
Incline Bench Press Variations

Incline Bench Press Variations

The incline bench press is one of the most effective upper body exercise variations you can perform to develop the chest, shoulders, and triceps. At Westside, it is not uncommon to see athletes performing various incline bench press exercises using barbells and dumbbells.

Tue Sep 27, 2022
Building Your First DE Upper Training Wave

Building Your First DE Upper Training Wave

Putting together dynamic effort training can sound complicated when truthfully, it is relatively easy. Here is how we recommend putting together your first dynamic effort training wave.

Fri Aug 19, 2022