Thread: Westside 3 Day
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Old 07-30-2008, 07:47 PM
Darkhorse Darkhorse is offline
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Not speed since the bench is more than adequate and uses the same muscles. Just do the speed bench, then if you want to work on being explosive, do some push presses. I'll point out that 99% of the time, as mentioned in the book and guys who train over there, actual delt pressing is rarely used since there's a lot of benching being done. He gives a lot of examples of guys he trains with that include a lot of shoulder presses, and their bench doesn't see any benefit.

For a max effort, they do mention doing MP's. They like using the lightened method, which means choking the bands on the top of the cage, and putting the bar through. A light set reduces the bar weight by 65 lbs on the chest.

Tons of options.. Medium or wide grip, reverse or banded, plus different bands leaves a TON of options to use.. Not to mention doing push, standing, or seated.
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