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View Full Version : Your favorite bench overload techniques?



NickAus
10-06-2009, 07:02 AM
Was thinking about my favorite overload movements which are:

Shirt reverse average bands
Shirt 3 board against doubled light bands
Raw 5 board with 5 sec hold at top

What do you guys like best? What has made your bench go up?

Thanks!

Brian Hopper
10-06-2009, 07:15 AM
My favorite would have to be reverse bands, floor presses, and raw board presses. I feel these three have helped out my shirted bench alot. I haven't tested my raw bench in over a year.

chris taylor
10-06-2009, 07:25 AM
Shirted 2 board bench with doubled greens or doubled blues (make sure you got them anchored with a good rack or yu gonna kill yosef)

CT

NickAus
10-06-2009, 07:39 AM
Shirted 2 board bench with doubled greens or doubled blues (make sure you got them anchored with a good rack or yu gonna kill yosef)

CT

You sure, how do you set up the doubled blue bands?

Lones Green
10-06-2009, 08:14 AM
Reverse band bench!

chris taylor
10-06-2009, 08:14 AM
i figure the doubled blues to be over 400lbs tension at lockout (for me with my short arms) when anchored correctly so i wouldnt hit the double blues unless yur benchin over 6, I anchor them under the leg of the power rack which is about 3 inches from the floor.

CT

Lones Green
10-06-2009, 08:15 AM
i figure the doubled blues to be over 400lbs tension at lockout (for me with my short arms) when anchored correctly so i wouldnt hit the double blues unless yur benchin over 6, I anchor them under the leg of the power rack which is about 3 inches from the floor.

CT

That is INSANE haha

NickAus
10-06-2009, 08:36 AM
Yeah that is some serious tension!

Too much for me, I guess you have a couple of guys lift the bar from down low up into the hooks at the start.

Most I have done (in shirt) was two sets of minis + one set monsters using 2 dumbells per side, tension was around 260.
I will try this off a 3 board in the next few weeks and post my result.

NASAKYCHAIRMAN
10-06-2009, 08:51 AM
I like board presses and reverse band bench press.

Travis Bell
10-06-2009, 08:56 AM
I've done doubled blues before. Make sure you attach them to a rack that is bolted to the ground.

Did it once and just felt that there wasn't enough weight at the bottom for it to be a real effective exercise for me. Plus my wrists and elbows ached for a week LOL. Think I worked up to a little over 400 bar weight. CT and I have about the same arm length.

I'm not real big on bench overload anyways. If I do it, it's usually reverse band bench.

robchris
10-08-2009, 06:10 AM
I like board presses and reverse band bench press.

Agreed... I get the most out of these two!

RC

Stumprrp
10-08-2009, 10:30 AM
reverse band bench w/ monster bands, can go crazy heavy w/ boards partner has done 1050.

SEOINAGE
10-08-2009, 11:37 AM
Reverse band 2 board press is my favorite. I miss it, I changed my routine a little over a week ago, to let my shoulder recuperate, I don't lift anything heavy and It already feels 10 times better. I was going to stay on this program for 6 weeks but I miss my heavy lifting, all these reps kills me.

douglasoh5
10-08-2009, 02:01 PM
raw 4 board 3-8 reps

vdizenzo
10-08-2009, 04:11 PM
Raw boards with and without bands for assitance work, not ME work.

formerbencher
10-08-2009, 07:07 PM
raw chains or bands, shirted two board with the shirt as jacked as you can get it

mastermonster
10-12-2009, 07:48 PM
Shirted 2 board presses (high boards for my stroke) for singles and very heavy (shirt jacked) to as much as 800+.

NickAus
10-12-2009, 07:59 PM
Thanks everyone!