I’m deciding on third ME lift, should It be CGBP or incline press. I bench raw
My rotation looks like:
Bench
floor press
xxx lift
WHen doing floor presses I keep my legs straight ahead of me, and pause when my elbows touch the ground, correct?
1 or 2 board ?
or incline like you said
[quote]marlboroman wrote:
1 or 2 board ?[/quote]
option, I’d have to make the boards. I’ll have to consider it.
I would go with incline, or possibly close grip incline. I would definitely try to make the boards though and add either 2 board press or a 1 board press.
I just remembered when Vincent Dizenzo benched 600 Raw he rotated between Bench, floor press, incline and 2-board. So your definitely on the right track.
[quote]JoeC5267 wrote:
I just remembered when Vincent Dizenzo benched 600 Raw he rotated between Bench, floor press, incline and 2-board. So your definitely on the right track.[/quote]
I’ll stick with inclines until I can get some boards (very small budget, half my paycheck gets saved for college). 3 weeks per lift rotation or just doing them until I stall, or how would you guys lay it out.
Is your shoulder still messed up? If so why are you benching so much?
[quote]EG wrote:
Is your shoulder still messed up? If so why are you benching so much?[/quote]
First bench session was today, no pain at all but my right shoulder is weaker/less mobile. I’m still working on that.
[quote]zephead4747 wrote:
I’ll stick with inclines until I can get some boards (very small budget, half my paycheck gets saved for college).[/quote]
I guess your talking about prefabricated board presses? I hit up home depot for any and all things I can make myself.
A 2x4 is only a few dollars, and then you can even have them cut it real quick if you want, for something like 50 cents a cut. Get some nails, and your in business, all under $10 potentially. Heck you can make a one and a two board with just one 8 or 10 foot 2x4.
Just a thought.
Wheres your sticking point? Mines about halfway up on the lift, and I was wondering if its my shoulders. Are you in a similar situation? If so were in the same boat, I’m also trying to think of a 3rd ME lift and this thread might just be really helpful.
And yeah, thats how floor presses are supposed to be done to the best of my knowledge. I’m not sure if the bent legs matter that much, but the pause is important.
IMO floor press and board press are pretty similar (both are limited ROM) so incline or close grip should suffice. I think the Westside guys even use close grip incline.
I train without a training partner so boards are generally out for me. That’s also why weighted dips are one of my staples…
LA
[quote]baseballer2150 wrote:
zephead4747 wrote:
I’ll stick with inclines until I can get some boards (very small budget, half my paycheck gets saved for college).
I guess your talking about prefabricated board presses? I hit up home depot for any and all things I can make myself.
A 2x4 is only a few dollars, and then you can even have them cut it real quick if you want, for something like 50 cents a cut. Get some nails, and your in business, all under $10 potentially. Heck you can make a one and a two board with just one 8 or 10 foot 2x4.
Just a thought.
[/quote]
I make about 80$ a week, and half of it goes in the bank for college. I have to fill up my gas tank, save for my new suit, and other stuff. as bad as it sounds spending 5$ for me isn’t a good idea if I don’t need too.
[quote]Defekt wrote:
Wheres your sticking point? Mines about halfway up on the lift, and I was wondering if its my shoulders. Are you in a similar situation? If so were in the same boat, I’m also trying to think of a 3rd ME lift and this thread might just be really helpful.
And yeah, thats how floor presses are supposed to be done to the best of my knowledge. I’m not sure if the bent legs matter that much, but the pause is important. [/quote]
I haven’t done a bench press in like 2 months. My spot was always like 5-7 inches off my chest.
[quote]LA wrote:
IMO floor press and board press are pretty similar (both are limited ROM) so incline or close grip should suffice. I think the Westside guys even use close grip incline.
I train without a training partner so boards are generally out for me. That’s also why weighted dips are one of my staples…
LA[/quote]
yeah, I’m still thinking I only want 3 movements but It’s between 1-2board or inclines now.
[quote]LA wrote:
IMO floor press and board press are pretty similar (both are limited ROM) .
LA[/quote]
Not really. Not setting in arch and not having leg drive make it a completely different lift. Furthermore, I know plenty of people that have more of range of motion of floor press. My arch probably cuts a good 4-5 inches off my stroke. I think that I actully have a bigger range of motion on floor press regardless of whether or not I actully touch my chest.
Your assistance lifts should be determined by the weak point of your bench. For most this is triceps so I would say go with the cgbp but either would not be a horrible choice. Good luck and keep us posted.
[quote]zephead4747 wrote:
Defekt wrote:
Wheres your sticking point? Mines about halfway up on the lift, and I was wondering if its my shoulders. Are you in a similar situation? If so were in the same boat, I’m also trying to think of a 3rd ME lift and this thread might just be really helpful.
And yeah, thats how floor presses are supposed to be done to the best of my knowledge. I’m not sure if the bent legs matter that much, but the pause is important.
I haven’t done a bench press in like 2 months. My spot was always like 5-7 inches off my chest.[/quote]
your ME variations should target your weakpoints. If your sticking point is about 5 to 7 inches off the chest, you can do pin presses in the rack set at that point, you could also build some boards. use 2x6’s these are actually 1 1/2 inches thick so you would may want to look into buiding a four board. that would give you six inches.
i know for me, a floor press actually puts the bar at my chest, but if you do it with straight legs, that removes the leg drive which is good.
if you are sticking at about half way-
pin presses
3 to 4 board presses
floor presses
incline bench
decline bench
dumbell presses (i do these as a second movement though)
rack lockouts with weight way above your max. the movement is only a few inches with supramaximal weight.
also, building bar speed through dynamic work will help you blast through those sticking points.
[quote]maraudermeat wrote:
zephead4747 wrote:
Defekt wrote:
Wheres your sticking point? Mines about halfway up on the lift, and I was wondering if its my shoulders. Are you in a similar situation? If so were in the same boat, I’m also trying to think of a 3rd ME lift and this thread might just be really helpful.
And yeah, thats how floor presses are supposed to be done to the best of my knowledge. I’m not sure if the bent legs matter that much, but the pause is important.
I haven’t done a bench press in like 2 months. My spot was always like 5-7 inches off my chest.
your ME variations should target your weakpoints. If your sticking point is about 5 to 7 inches off the chest, you can do pin presses in the rack set at that point, you could also build some boards. use 2x6’s these are actually 1 1/2 inches thick so you would may want to look into buiding a four board. that would give you six inches.
i know for me, a floor press actually puts the bar at my chest, but if you do it with straight legs, that removes the leg drive which is good.
if you are sticking at about half way-
pin presses
3 to 4 board presses
floor presses
incline bench
decline bench
dumbell presses (i do these as a second movement though)
rack lockouts with weight way above your max. the movement is only a few inches with supramaximal weight.
also, building bar speed through dynamic work will help you blast through those sticking points. [/quote]
Thanks for the advice. I use dumbells as assistance on ME bench day. I think I’ll give boards a gowhen I get some and then decide if I want to keep them or not.
[quote]laroyal wrote:
Your assistance lifts should be determined by the weak point of your bench. For most this is triceps so I would say go with the cgbp but either would not be a horrible choice. Good luck and keep us posted.[/quote]
alright, I’m gonna decide when the time comes for me to switch lifts. I’m thinking 2-3 board with a closer then competition grip is what I’ll pick.
Dude , I can make you up a set of boards…wont cost a dime (work perk). mine are 38 mm (1.5")thick , 6 inches wide by 10 inches long …sanded plywood (no slivers) .
what I did was make a 1 board , 2 board , and a 3 board stack , permanently secured . then the 1 or 2 board can be added (via velcro) to the 3 bd to make a 4 or 5 board .
if you only need up to 3 bds , then a 1 board and a 2 board would suffice.
dont know how I’d get them to you though . not sure how you (or the 'rents) feel about giving out a shipping address , not to mention the whole I’net predator crap
PM me if interested…I can then tell you where in WI I’m located .