View Full Version : What do you think is the best asstaint bench workout?
12-07-2006, 08:19 PM
I think its dips im just wondering when everyone thinks.
12-07-2006, 08:36 PM
i think im goin to have to agree with you
12-07-2006, 08:39 PM
maybe close grip bench...or partials
or pause bench
12-07-2006, 09:02 PM
Floor presses, close grip and rack lockouts
12-07-2006, 10:31 PM
i think it would depend on where your weakpoints are, mine for example was at my chest level, so lots of pausing, touches, heavy db work
if you have probs with lockout or bench shirted, close grip and floor presses probably
12-08-2006, 12:30 AM
Board presses at 2 inches below my sticking point. I do not have the standard boards. So I do book presses. I put a few books on top of one another, and use rubber bands to tie them together. The height is normally 2-3 inches. So I put the 2-3 inch pile of books on my chest and do book presses in this way. My sticking point is brutally targetted, because it is at around 5 inches above my chest. Using this sort of book press:
---I am able to use more weight than normal ( due to decreased ROM), so I get used to handling heavier weight.
---My sticking point is attacked brutally and my bench will improve.
---My lockout, which is already strong compared to my sticking point, gets even stronger when I do book presses.
I love paused presses too!
---Doing them lets me simulate the setting in a meet, where strict judging may need me to pause for above one second.
---Also, they make me become strong at the bottom part of the motion.
---Paused presses trains my body to stay solid throughout the motion.
---Paused presses make me become so used to pausing...So when I switch back to normal benching, the benching seems easier. ( Thus meaning that I became stronger)
---Paused presses force me to start the press without any momentum at all, making me gain monster strength off the chest. ( Point 5 and Point 2 are basically the same :o)
---When doing paused presses, I cannot use as much weight as usual. So they are a nice change from 80-90% heavy weight benching, thus preventing me from being burnt out too much. Yet, they are still grinders.
I like paused shoulder presses and heavy triceps extensions too. They bring serious power to my benching.
So, all in all, the above is a good combination for me.
12-08-2006, 05:45 AM
Floor DB presses (with/without pause). My gym only goes up to 150s so soon I'll be using resistance lol.
12-08-2006, 06:03 AM
definitely db bench haha. it reali help me catapult my bench. but i think a gd routine is also impt