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So we’ve been putting in a lot of work on our legs and overhead this week, and while technically we’d be fine doing a push/pull, I wanted to give our back a bit more rest.  The back muscles are super important in our overhead and complex body movement lifts (like deadlifts), so I felt like they could use a little additional rest.  So today, I put together a push-only workout.

Working out with Equinox trainer, Elish Le (who helped us learn about the benefits of barefoot lifting), today’s push program was based on the goal of building his bench.  Elish is a beast in the gym, Deadlifting over 500 lbs and Squatting over 440 lbs, but his bench lacks in comparison.  Because of this, Elish has been in the midst of a focused program to build his bench that we hopped in on today:

Warmup:

  • 20 minute bike (my legs were SO sore from yesterday)
  • Foam roll
  • Traditional slower stretching

**Throughout the entire workout we operated on very little rest, between 30 seconds and 1 minute**

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Lift 1: Axle Bar Bench – Axle Bar is a fat griped hollow bar that helps build wrist strength.  Remember to wrap your thumb!  We went with a narrower grip, about an inch or two wider than shoulder grip.

  •  135 lb x 5
  • 155 lb x 5
  • 185 lb x 5
  • 205 lb x 5
  • 215 lb x 5

Lift 2: Narrow Grip Incline Bench – Again, gripping the bar a few inches wider than your shoulders

  • 135 x 8
  • 135 x 8
  • 135 x 8
  • 135 x 8
  • 135 x 8

BB-Close-Grip-Incline-Bench-Press-2

Lift 3: Dumbbell Incline Bench – 

  • 60 lb x 12
  • 65 lb x 12
  • 70 lb x 12
  • 75 lb x 12

Lift 4: Widegrip Pause Bench Squats – We went much wider than expected, and did a 2 second pause at the sternum

  • 145 lb x 6
  • 145 lb x 6
  • 145 lb x 6
  • 145 lb x 6

Lift 5: Pec-deck Fly – 30 seconds max between sets

  • 110 lb x 12
  • 110 lb x 12
  • 110 lb x 12
  • 110 lb x 12
  • 110 lb x 12
  • 110 lb x 12
  • 110 lb x 12

Lift 6: Straight Bar overhead Tricep-extension

  • 90 lb  x 12
  • 90 lb x 12
  • 90 lb x 12
  • 90 lb x 12

 

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