Thursday

It is the most over used, over coached and wrongly performed exercise in gyms across the world. The bench press, the test of strength for young men and brohams every where. "How much can you bench?" The leading question people use to decide the effectiveness of a training program or another young mans standing in the herd. I'm kidding but only somewhat, even though the bench press is all of the things above, it is also one of the best ways to build raw upper body strength. Weights can be handled in the bench that far exceed press weights. In my case almost a hundred pounds more. Programming the bench correctly in a balanced strength program will build very strong chest, tri's and shoulders. This will then transfer to the press, which is also programmed correctly. The press is considered more "functional" in the aspect that strength is built from the ground straight up through the body and finally to the bar over head, basically the full kinetic chain. Bench heavy and drive that press up.

Training:
Squat 5x3
Bench press 5x3