Introduction To The Bench Press: Techniques and Methods

About this episode

Tom and Burley explore the techniques and methods of bench pressing used at Westside Barbell.

Download The Conjugate Method: Introduction to Bench Press Training (E‑Book) here Tom & Burley delve into the intricacies of bench pressing, focusing on the methods employed at Westside Barbell. It covers the max effort, dynamic effort, and repeated effort training methods, emphasizing the importance of technique, safety, and the role of various training parameters. The hosts also address common questions regarding bench pressing, including the significance of leg drive, the rotation of accessory exercises, and the differences between raw and geared bench training. Takeaways: The intent of max effort days is to increase strength. Max effort training focuses on absolute strength development. Dynamic effort training enhances rate of force development. Safety in max effort training is crucial to prevent injuries. Leg drive is often overstated in its importance for bench pressing. Accessory exercises should be rotated every three weeks for optimal results. Velocity standards are essential in dynamic effort training. Repeated effort methods focus on building work capacity and hypertrophy. The volume and intensity differ significantly between max and dynamic effort days…

People in this episode

Hosts: Tom, Burley

Topics covered

• bench press
• training methods
• max effort
• dynamic effort
• safety
• accessory exercises
• raw vs geared training

Keywords

• bench press
• max effort
• dynamic effort
• training techniques
• leg drive
• accessory exercises
• safety

Sponsors

Dollamur Sport Surfaces

Mentioned in this episode

Organizations: Westside Barbell

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