– Speed Work (Dynamic Method): Develops explosive lifts with various grip variations and low reps (around 40% of your 1RM floor press). – Maximal Strength: Exercises like JM presses, triceps extensions, and dumbbell presses build overall strength and power. ➡️ Swipe to learn more!
– Floor Press with Chains: Mimics competition resistance by progressively adding weight using chains. – Overhead Band Presses: Replicates the "shirt effect" for explosive gains by reducing weight at the chest with bands. ➡️ Swipe to learn more!
– Football Bar Presses: Targets triceps intensely with palms-facing grip variations using a unique bar. – Board Presses: Used strategically to focus on specific parts of the bench press movement. ➡️ Swipe to learn more!
– Jay Fry (181 lb): Uses kettlebells and JM presses for technique and coordination. Tests strength with full-range band presses and floor presses with chains. Utilizes upper body sled work for added strength. ➡️ Swipe to learn more!
– Consult a certified coach for guidance and injury prevention. – Prioritize proper technique and listen to your body for optimal results. Ready to unlock your benching potential? Explore Westside's methods!