View Full Version : trading out DE Bench for...

10-18-2008, 09:26 PM
Instead of doing speed bench on DE upper, would it be ill advised to go with a standing military press type movement?

and how would this affect accessory movements?

Right now my upper days look like this:


Wave 1: Floor Press; DB Bench Press; DB Rows; Cable Ab pulldowns
Wave 2: 2 Board Press; DB Military Press; Chest Supported work; Cable Ab pulldowns
Wave 3: Reverse Band Bench; DB Incline Press; DB Rows; Cable Ab pulldowns
Wave 4: Close Grip Bench; DB Bench; Supported Rows; Cable Ab pulldowns

DE Upper:

Dynamic Bench done 6x2 with a 55%; 60%; 65% 3 week wave
plus =
Wave 1: Chins; Dips; Rack Lockouts; Cable Ab pulldowns
Wave 2: Chins; Dips; Barbell Extensions; Cable Ab pulldowns
Wave 3: Chins; Dips; Tate Presses;Cable Ab pulldowns
Wave 4: Chins; Dips;Cable Ab pulldowns

By doing the military press as a main movement, should I avoid DB military press as an accessory movement on ME day?

and how should I set up the rep/set scheme?

Going back over my past training, I saw that my best bench increases came when I was doing military press and setting PR's there, but that was under a 5x5 system.

Any thoughts?

10-18-2008, 09:55 PM
The DE bench is used to work your technique and work on your bar speed for the bench press. If you feel like those two things are perfect, then drop DE work. Otherwise, I would keep it, and then do Overhead press as your first accessory movement and go heavy if you want to. nothing wrong with doing 5x5 there. Try it out and see how it goes.

Ben Moore
10-18-2008, 10:02 PM
Is your goal to compete in PL? If so, I don't think that the military press can be a good sub for DE work. Use it as drew described

10-18-2008, 10:17 PM
alright... thanks gentlemen... technique needs work for sure, and bar speed getting better but always needs work...

I'll get it in as an accessory then, maybe go heavy on ME day?

With how I have my training set up, how would you suggest implementing them? Maybe just trade between bar and dumbbell?

I'm just looking to getting stronger, not likely competing any time soon...

Much appreciated! Thanks!

10-19-2008, 03:05 PM
Put them on your DE day after speed bench.

Eric Downey
10-19-2008, 10:40 PM
I dont see a problem doing heavy presses but dont replace them for good speed work. Do them after the speed work. I have done them heavy even on ME days.

10-20-2008, 09:35 AM
thanks alot again guys... I'm going to try them on my dynamic day to start and see how it goes... much appreciated!!!!!