It consisted of performing 10 sets of 3 reps on a flat barbell bench press once a week at the start of my chest workout.
Barbell flat bench press 3 sets.
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I flat benched three sets of 130 so i set up for the incline and where i was warmed up i dropped down to 120.
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Press 1 5 from last 5 x 3 sets then take 15 off the bar for 4 reps x 6 sets power cleans or rows per nlp close grip bench x 8 reps x 4 sets 15 from previous bench press 5 x 3 sets on nlp.
You can use dumbbells a cambered bar do them reverse grip or use boards for board presses chains and even rubber bands.
This exercise has a few variations.
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I ve heard that you triple the weight of one dumbbell to get the equivalent barbell bench press.
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With each exercise you ll want to complete 3 sets of 12 reps.
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This should be challenging enough that you can complete the last rep with good form but you couldn t complete another.
Keep doing this routine until you ve done your 250 1rm for 3 sets of 6 reps.
You could ve done another 2 reps before failing.
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When starting out it is suggested that you start at 60 of your 1 rep max and then every week you increase the weight by 5lbs or 2 5kgs.
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Use the same warm up but then do 225 for 3 and three sets of 235 for 6 reps.
Brought the weight to my chest and pushed.
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In other words benching with a pair of 60 pound dbs is said to the equal to using a 180.
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