![]() Here is a sample week of bench frequency from a block of a program I did last year leading up to my best meet to date. Fat grip curls (these help with pain at the elbows!).Muscle snatch (to open the shoulders back up).DB presses (vertical, horizontal, incline, decline, floor).Variations of the bench are also ways to be able to bench more often and target different areas. While frequency is key to improving your bench for technical and movement-specific purposes, there is also auxiliary work that can be done to strengthen the muscle groups used in the bench. In order to get better at bench, frequency is key! The more you do it correctly, the better you will be at it. ![]() On the bench press, you have to be more relaxed and focused in order to hear the commands.
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