Welcome to my latest training session, where I push my upper body to the max with a focus on bench pressing! In this video, I work up to a heavy single rep, starting with my usual Wenning warm-up routine. Here's a detailed breakdown of the session:
Warm-Up: Wenning Style
Straight Bar Bench Press: 3 sets of 10 reps
Superset: Lat Pulldown (3 sets of 10 reps) with Seated Row (3 sets of 10 reps)
This combination is designed to warm up my chest and back muscles, adding volume and preparing my body for the heavier lifts to come. After the warm-up, I take a 2-minute rest before diving into my working sets.
Main Workout: Bench Press
I gradually increase the weight, working up to a heavy single rep on the bench press. This method tests my strength under fatigue, ensuring my muscles are fully engaged and ready for the challenge.
Once I reach my top set, I perform back-off sets with a slightly lighter but still challenging weight. My goal here is to exceed the number of reps I achieved in my previous session, pushing my limits and tracking my progress.
Why This Method Works:
- The Wenning warm-up is foundational for building endurance and strength in the bench press.
- Supersetting exercises before the main lifts adds necessary volume, enhancing overall performance and conditioning.
- Back-off sets with heavier weights help to build muscle and increase strength over time.
If you’re interested in incorporating this style of programming into your workouts, check out our 1% Strength Program on 1pperformance.com. This program is designed to optimize your strength training and athletic performance.
#Benchpress #StrengthTraining #ConjugateMethod #SportPerformance #AthleticTraining #JalenRamsey
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