Powerlifting Bench Press Workout Routine + Tricep Extensions and Shoulder Work
www.BlastYourBench.com Dynamic Effort Bench Workout. This is a video clip of a workout I did on January 3, 2009. Its a typical West Side Barbell powerlifting style workout that consists of dynamic effort benches with approx. 50% of 1 rep max for 8 sets of 3 reps. Rolling dumbbell extensions for 4 sets of 8 reps. Side lateral raises and bent over lateral raises for 3 sets of 10 reps each. Afterwards I finished up with some stretching for the muscles I just worked.
My god that was shocking
8×3.. that’s it? That’s interesting. I’m a bodybuilder, so this is really new to me.
Help please
How many sets with how many workouts should I have since i’m trying to put on weight?
and also Thanks for all the help i’ve been getting from answers thank you
@pronation1 a smart way to train is doing something u can do about 12 times(if its bench) and do it 8 times wait 1 minutt then do 8 more and do that so many times u can
wheres the power, explosion and speed, there are one in the video
what is a good set and rep amount to do for somone who trying to build fast muscel mainly scquats bench and curls
@bambest1
your an idiot
for curls i do three sets of 12. For squat I do 4 sets of 6 and a set of 4 and for bench i do 4 sets of 8. I do these so I can gain muscle but avoid the bulky look. If you do this routine u MUST do cardio also.
this guy is badass this shit has helped soo much. thanks man awsome vids
Great form!!
your foot has to be flat on the floor i think ?
@YouMoreable
The 8×3 is just for dynamic day. If you read up on dynamic effort (“DE”) training, you’ll probably find it to be pretty interesting stuff. Take a weight you could usually do at least 15 or 20 times (maybe 50% of your 1RM, for example) and do 6 to 8 sets of 3 reps. The key is to be as focused and explosive as possible with every rep. If your 1RM is 300 and you use 150 for DE, try to put 300 pounds of force into every rep.
hello my name is cristian moon and compete in the junior division category to 100 kg.mi Argentine record currently stands at 225 kg bench press visit my videos and watch them—moviendokilos channel —-
@yousedcarguy I’m gonna take advice from the bodybuilding and powerlifting champ..
Great setup tutorial – Ive seen powerlifers do all that going under then back and stuff but it happens so fast I cant tell what they are doing
Great form to break your back
@popito1111 fuck off faggot
UR Fat!!
very good
good video, great bench form.
Chaaarge u really have no idea eat your talking about their are only 2 organisations that require heals on the floor and these are not mainstream at all I compete in 8 divisons and NONE require heals on the floor like NASA,wnpf,ipa,wbdl,ipf these are some of the biggest out there and can care less about ur heals
Not too god for your back to be arching that much. A little bit of arching is okay if your shoulders and butt are planted on the bench, looks like you don’t even have your ass on the bench but I could be wrong
@popito1111 HA! im willing to bet the form you use in the gym is 100 times more dangerous then an arch. go watch dave tates 6 week bench cure. an arch, keeping your back, lats, and feet planted and eevrything tight is alot safer and more stable on everything then a flat back bench with no tightness at all. but, you dont powerlift. and you dont know anything about lifting in general. so i wouldnt expect you to know that. ps. your back is strongest arched. also, youre a pussy
eso esta malo primero ilustrate y luego si enseña
Your Side DB Raises are a great example of how NOT to do them and the IMPROPER form that will get you INJURED.