ME Bench


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Maximum Effort Bench Routines/Exercises. Includes: floor presses, board presses, decline/incline press, pin press, etc... All these exercises, with the exception of Illegal Wides, should be worked up to a 1/3/5 rep max. Varying hand positions can be used.

Upper back should be flush on the bench, feet should be firmly planted on the floor. Make sure your form is right.

Thumb grip works the chest/shoulder muscles, thumb-less grip works the triceps and lats.
Content:
ME Bench Overview
Westside Barbell System

Maximum effort bench should be preformed 72 hours after the dynamic day. This gives ample time for this major muscle group to recover.

A simple outline for the days routine is as follow...

Decline Press
Decline Press-Use a slight slope to the bench, a steep bench develops a false sense of security. This movement works the triceps and lower chest. It also helps train how to raise the bar straight off the chest. Make a 1/3/5 rep max with different hand positions. Westside Barbell System - ME Chest Core Movement

Use a slight slope to the bench, a steep bench develops a false sense of security. This movement works the triceps and lower chest. It also helps train how to raise the bar straight off the ches...

Incline Press
Incline Press-Works anterior deltoid/upper chest. Can use a slight slope, or a steep incline (recommended.) Make a 1/3/5 rep max, note grip and slope of the bench. Westside Barbell System - ME Chest Core Movement

Works anterior deltoid/upper chest. Can use a slight slope, or a steep incline (recommended.)

Make a 1/3/5 rep max, note grip and slope of the bench.

Cambered Bar
Cambered Bar-This movement requires a cambered/McDonald bar. It is recommend to use a 2 board setup with this bar, as the camber may be to extreme. 1/3/5 rep max, with different hand positions can be recorded. Westside Barbell System - ME Chest Core Movement

This movement requires a cambered/McDonald bar. It is recommend to use a 2 board setup with this bar, as the camber may be to extreme.

1/3/5 rep max, with different hand positions can be...

Overhead Press
Overhead Press-This is another pin press that works the triceps and anterior deltoids. Another limited motion that should not be lowered, but explosively driven up. Westside Barbell System - ME Chest Core Movement
This is another pin press that works the triceps and anterior deltoids. Another limited motion that should not be lowered, but explosively driven up.
Rack Lockouts
Rack Lockouts-Similar to board presses, the rack lockout works the triceps and help build a strong lockout. The idea here is to not lower the weight, but to focus on powering the weight up to lockout position in a limited motion. Different holes/grips should be recorded for 1/3/5 rep maxes. A close grip is recommended. Westside Barbell System - ME Chest Core Movement

Similar to board presses, the rack lockout works the triceps and help build a strong lockout.

The idea here is to not lower the weight, but to focus on powering the weight up to lockout...

Floor Press
Floor Press-An all time favorite lift. This lift is a huge triceps builder, which helps build a stronger lockout. This movement is done on the floor, usually in a power rack where the holes go to the floor. Legs can be straight or bent. Lower bar until arms are touching the floor, then with an explosive action drive the bar straight up. Chains can be added to this movement (draped over the bar.) This can be worked up to a 1/3/5 rep max. Different hand positions should be used, and PRs recorded accordingly. Westside Barbell System - ME Chest Core Movement

An all time favorite lift. This lift is a huge triceps builder, which helps build a stronger lockout. This movement is done on the floor, usually in a power rack where the holes go to the f...

Illegal Wide Grip Press
Illegal Wide Grip Press-The illegal wide grip works the lower portion of the chest movement, as the triceps have limited use here. The grip should be 1 inch or so wider than normal grip, and the bar should come to about 4 or 5 inches off the chest. Keep the elbows tucked in. This movement should be worked in on the 5th and 6th week. Use a 6 rep max. Westside Barbell System - ME Chest Core Movement

The illegal wide grip works the lower portion of the chest movement, as the triceps have limited use here.

The grip should be 1 inch or so wider than normal grip, and the bar should com...

Board Press
Board Press-Board press is used for building power lockouts. It is similar to pin presses, except for that when the bar unloads on the boards (which are on your chest,) the weight is then transfered into the chest, shoulders and arms. As in with the pin press, the weight is transfered onto the pins. Let the board sink into the chest, then violently explode up. A close grip is recommend, however, the more boards you use (2, 3 or 4 board) the narrower the grip. This movement really requires 2 spots, one to hold the board and one to help unload/reload the bar. This movement can be worked up to a 1/3/5 rep PR. . Westside Barbell System - ME Chest Core Movement

Board press is used for building power lockouts. It is similar to pin presses, except for that when the bar unloads on the boards (which are on your chest,) the weight is then transfered into th...

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