Louie simmons westside summary workouts, workout tips, bench press. Howto images view our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Powerlifting usa magazine westside training jan 2010. Designed around the principle of oscillating kinetic energy oke, bandbell bars are unique, handmade 80 barbells that weigh 6lb. Next the alignment of the bar in the rack and the bench on the bar is crucial to setting. Set the safety pins at the proper height so they catch the weight if you fail to lift it. Bench press article about bench press by the free dictionary. Find bench press stock images in hd and millions of other royaltyfree stock photos, illustrations and vectors in the shutterstock collection.
If i dont push the same with each arm and the bar goes side to side as well as head to toe. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. Position yourself on a machine bench press some are structured to have you in a seated position, while others have you lying flat on your back. Jan 10, 2017 the official bench press check list avoid mistakes. Shortly after that, i received a new shoulder socket, bicep surgery, and a second shoulder operation. Setting up the bench by louie simmons crossfit journal.
Having the weights hanging freely to float around creates instability especially when the bar path is not traveling in an optimal position for example. Effort method on a squat or deadlift variation and a bench press variation. Despite its apparent primal simplicity, the bench press is a highly technical lift, and great bench pressers know how to use nearly every muscle in their entire body to create enormous amonts of force to press the bar. Allow elbows to bend to 90 degrees, lowering the barbell down toward your chest. This is your ultimate guide to a bigger, better bench press. Louie simmons, founder of westside barbell, pioneered the twiceperweek bench approach of maxeffort and dynamiceffort training. Here, the bar is an important part of everyones bench training and has proven invaluable in building. The first cue sweatt has phelpssweatt demonstrate is to set her shoulders back in their sockets, pinching her shoulder blades behind her so her shoulders are well supported to reduce the risk of injury.
Most of the worlds best powerlifters bench press at least twice a week. Just restarted my heavy lock out day and another day using bands, and would like to incorporate the bamboo in there too. The bar should be lowered with the lats, not the arms. His raw bench has gone from 365 to 565, and his shirt bench has gone. And for strength training, you need to look no further than westside barbell for the latest cuttingedge ideas on how the bandbell bar can power up your bench press. It comes with stops, hooks, long bench bar, 2 x seperate bars for arm workouts and 2 x dumbbell bars. Board presses will build the middle part of the bench press. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Lay two or three 2 x 6s on your chest, bring the bar down to the boards, and press back up. But if your chest resembles that of a 17year old boy rather than the square development of a grownup, grinding away on the bench press isnt doing much good.
To that end, heres a list of my top eight bench press tips from some of the biggest, strongest, most bad ass powerlifters and strength athletes on the planet. Its best known as a bench press bar, but you can use it for any other barbell lifts to help build the stabilizers throughout your body. Interview bench press specialist travis bell of westside barbell. The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles. None of us, eli, smitty, or i, were able to get it for more than 4 or 5 reps. Travis also has tester exercise such as a floor press with just bar. Sign up for our email and be the first who know our special offers. While at westside barbell, louie simmons introduced us to his bamboo bar. Bamboo bar bench press at westside barbell strength. In hardmode a press on the left keypair contributes force to the left arm, and a press on the right keypair contributes force to the right arm. The conventional barbell can be replaced with specialty bars such as a cambered bar, safety squat bar, or swiss bar. It has been created, tried and tested at westside barbell and is.
I was sixth in 2002 with a bench shirt, but very weak. Mar 10, 2009 so after my failure with shieko due to the fact benching so. This page is only available to inner circle members. I tried it after six months at a plateau and it worked for me. Dumbbells provide a ton more ways to work your chest muscles than just your traditional bench press would and just by changing the grip which you cant do with a barbell you can challenge those muscles in a completely different way. Bench press with barbell starting position lie back on bench. Fit father project fitness for busy fathers 489,552 views. Anyone who disputes that speed is not important please read a basic physics book. Without strong lat involvement, there is little chance that the bar will be placed on the chest. Building the bench press westside barbell style syatt fitness. Many women have held the alltime bench record as wellfrom doris simmons at 105 pounds to. Thousands of new, highquality pictures added every day. Despite the popularity of the bench press, most people dont know how to do it with good technique.
They also do skull crushers, jm presses, over head squats, lunges with it. Slowly lower the bar to the chest by allowing the elbows to bend out to the side. Say you are built for the dl with a shorter back and longer legs and arms and can tolerate round back movements but need to work your arching ability to bring up. Jefit has one of the largest exercise databases in any workout app or website. Interview bench press specialist travis bell of westside. Discover delightful childrens books with prime book box, a subscription that delivers new books every 1, 2, or 3 months new customers receive 15% off your. If you are looking to upgrade your facility, this is the way to go tony ace from maryland, read more testimonials. Its freaking crazy man and for me was great at the end of the bench or press day to get a wicked pump. And for strength training, you need to look no further than westside barbell for the latest cuttingedge ideas on how the earthquake bar can power up your bench press. Find great deals on ebay for bench press and bench press with weights.
Dec 14, 2015 hope i got the right place to ask this, but does anyone know were to get a bamboo bench press bar. When many people think of listing, the bench press is often the first exercise that comes to mind. In just about any commercial gym in usa, you can find few guys that can bench, squat and deadlift 4 plates or more. I started to understand bench press training in 1993 after 23 years of continuous training. Weight bench barbell lifting press gym equipment exercise adjustable incline. The evolution of westside barbell training part ii. All custom colors and with my logo on all the equipment. Louie simmons has set the bar for strengthand strength instructionfor nearly 40 years.
When i first started training my bench skyrocketed but it hasnt improved in months. Dec 27, 2011 join shane sweatt and laura phelpssweatt of westside barbell as they demonstrate benchpress setup and technique. Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. Try doing a couple of reps and finish it of with a static hold for time. Home about andy baker barbell club online training programs books. Jan 25, 2010 the bench press is the king of lifts for bar stars, globo gym thugs and weekend warriors, and youre likely to see a chestthumping benchoff go down every hour in every gym in the world. Powerlifting programs specific to the bench press are a great way to make gains.
The 20 best bench press workout programs 2020 lift vault. He is noted for developing the westside conjugate method of training and. Barbend is not affiliated with or endorsed by crossfit, inc. Next the alignment of the bar in the rack and the bench on the bar is crucial to setting up a good lift. Bench press with barbell exercise demonstration sparkpeople. It requires the elbows to flex, and the shoulders to extend, until the bar touches the chest. The bench press is the king of lifts for bar stars, globo gym thugs and weekend warriors, and youre likely to see a chestthumping benchoff go down every hour in every gym in the world. Interview with bench press specialist travis bell as told to by curt dennis jr. You can join the inner circle right now and gain instant access. Add 20 to 40 pounds to your bench in 67 weeks originally posted to misc. Think louie simmons westside method is only for elite powerlifters.
Instead of safety slots, it has twoinch grooves cut into the wood to channel and grip the bands as the bar bends radically under superheavy weight. I find it incredibly refreshing to speak directly to a business owner and to have them treat me like a customer that lives down the street. One example is the bamboo bar aka bandbell bar loaded with kettlebells hanging from rubber bands. Do you looking for other post about westside barbell book of methods pdf. Heres the bar shown with some 35s and some quarters. The best dumbbell exercises for your chest fit bottomed. The official bench press check list avoid mistakes. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used the barbell bench press is one of three lifts in. Building the bench press westside barbell style syatt. The bench press looks simple lay down, grab the bar, bring it down, press it up, right. Furthermore, we assessed the stress response before and after heavy resistance exercise i. For example, when he did his first 830pound bench press at a meet, he did 815 pounds off of the foam blocks. The mission of the committee is to seek to accommodate, as much as possible, the.
He will also add a bow bar that has a 2inch camber or a cambered bar that has a 3. All the above mentioned max lift exercises are considered builder exercises for a bench press. Dec 22, 2006 the evolution of westside barbell training part ii. Hey, thanks for doing this interview, travis, please introduce yourself. Breaking boundaries of athleticism via louie simmons education and patented equipment that are on the fringe of what is deemed possible. Press the feet into the ground and the hips into the bench while lifting the bar off the rack. Machine bench press chest exercise guide with photos 0. Thats why the bar can tilt in hardmode only in real life a muscle can exert more force while it is lengthening eccentric contraction than while. Avoid injury and keep your form in check with indepth instructional videos. I would say that if you are not training at westside barbell, then you. Hope i got the right place to ask this, but does anyone know were to get a bamboo bench press bar. I was eighth in the bench press in 1980 without a bench shirt, so i know how to raise a raw bench. Barbell bench press medium grip the bench press is a compound exercise that builds strength and muscle in the chest and triceps. I used a box to lie back on but you could use anything really.
Bench press lesson beyond strength performance, llc. Here, the bar is an important part of everyones bench training and has proven invaluable in building strength and healthy shoulders. Machine bench press chest exercise guide with photos. By training the paused bench press, spoto press, close grip bench press, dumbbell accessories, and more these bench press. Feb 24, 2009 while at westside barbell, louie simmons introduced us to his bamboo bar. For rehab, prehab, crossfit, strength building and functional training programs, this is your oneofakind, goto apparatus. What customers are saying like ordering from your neighbor. Tony hooked it up with custom weider leg press, inverted leg press, and new benches.
Jan 23, 2020 bench press workout program spreadsheets. In the below stepbystep guide we discuss how to perform the barbell bench press flat. The freak bar is a patent pending plate loaded exercise bar that allows you to push and pull on a horizontal, vertical, axis using internal and external resistance in the form of springs while simultaneously being able to lower and press the bar on a horizontal axis. In easymode every key press is equal and contributes force to both arms. Simply begin by pressing the weight outward and upward in an explosive fashion. Hold a weighted barbell with arms straight up toward the ceiling. It can be used as either a flat bench, incline or decline bench. Bamboo bar bench press at westside barbell youtube. Your inquiry was submitted and will be responded to as soon as possible. Join shane sweatt and laura phelpssweatt of westside barbell as they demonstrate benchpress setup and technique. By training the paused bench press, spoto press, close grip bench press, dumbbell accessories, and more these bench press routines will have you adding weight onto the bar in no time. The earthquake bar was specially designed to hold a huge amount of weight and can be setup in a multitude of ways with bands and weights. The bench press is an upperbody weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench.
Lie face up on a flat bench, and grip a barbell with the hands slightly wider than shoulderwidth. The 8 best fat loss exercises for men over 40 try these today duration. He suggests using the earthquake bar once a week to keep your shoulders in good shape. Buy and sell almost anything on gumtree classifieds. You cant possibly groove technique by lifting that infrequently. Watch the bamboo bench press video, learn how to do the bamboo bench press, and then be sure and browse through the bamboo bench press workouts on our workout plans page. The benchbarpress committee of washington bbp was formed in 1963 to foster better understanding and working relationships between judges, lawyers and journalists who cover legal issues and courtroom stories. More videos of a spring bar, and heavy benching coming. Thanks to louie simmons for having us for his bench and squat day at westside. Heres an example of a clean bench press from one of my training partners.
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