Kelso's Bench Press Training



Kelso's Bench Press Training.............


This routine is adapted from the book Powerlifting Basics, Texas Style by Paul Kelso. For more information about Paul Kelso and his training philosophy, please visit the link below.

They are training the bench press twice a week. Share your training days, so you maximize rest between workouts.

Shrugs Bench - Bench made ​​twitches by raising and lowering the weight on the bar without the use of arms. To push up, simultaneously spread apart your lats, roll your shoulders forward and your chest muscles contract.

Pause - In any bench press movement, for the first member or two slowly lower the weight and break with him on the breast for 3 seconds. Then explode the weight up, acceleration, how to press.
Workout 1
Workout 1
Exercise Sets Reps
Dumbbell bench press * 6 to 8 March
Close Grip Bench Press ** 2 8
Bench Shrug *** February 10 to 6
Notes:

* Dumbbell bench press - Run is two lighter warm up sets before your 3 heavy work.

** Close Grip Bench Press - Thumbs should be about your outer chest.

*** Bench Shrug - Start with 10RM weight, and slowly build up in weight over a few months at the same time reducing your total repetitions to 6
Workout 2
Workout 2
Exercise Sets Reps
Wide bench press * 3-4 80-10
High Seated incline bench press or dips 04:03 10:08
Notes:

* Big Bench Press - Complete this elevator with half a finger, an extra finger wide. Start with 90% of normal weight bench. After several weeks of additional fingers wide to this page.

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