I know this will be different for different people but I would love to know what movements people have found work and which ones are a waste of time for building a big shirted bench?
Any of your experiences would be great, thank you.
a shirted bench is the best movement for building a big shirted bench
I agree with getting in the shirt. You aren't going to get the 200-300+ lbs some guys get out of their shirt without really learning it. Now once you really know the shirt there are different camps of training. Some guys will wear it often and others wear it once a month. Both have success. I think it also depends some on if you are bench only or full power. Bench only guys can shirt up more often.
Edward G. Dudley-Robey, M.D.
Agreed with heavy shirted benching and shirted board work. If you're going to compete in a shirt, train in it. It's a skill that must be deligently learned and frequently reinforced to get the most of it.
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You also need to experiment to find how often you can handle getting in the shirt. It does beat up your wrists, elbows, and forearms so I generally am finding that I can handle about every 3rd week in the shirt. Of course squat training effects this too, and what your career is can have some effect as well; so it will vary for everybody.
Current PR's 198 - 220
Squat - 777 - 771.5
Bench - 611.7 - 628.2
Deadlift - 567 - 584
Total 1929 - 1973
JERSEY IRON POWERLIFTING
Best meet lifts @220 840/650/575
Best meet lifts @198 775/575/630
Best Raw Lifts @198 650/415/575
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