Scapulae set and pinned before you unrack; bar touches low on the chest, drives back up over the shoulders.
Bench Press~200-400KB demo
Used in
- Week 1 · Sun — Chest, Shoulders & Arms — 3-day substitute · Reconnection
- Week 1 · Wed — Chest · Reconnection
- Week 2 · Sun — Chest, Shoulders & Arms — 3-day substitute · Groove
- Week 2 · Wed — Chest · Groove
- Week 3 · Sun — Chest, Shoulders & Arms — 3-day substitute · Load
- Week 3 · Wed — Chest · Load
- Week 4 · Sun — Chest, Shoulders & Arms — 3-day substitute · Deload
- Week 4 · Wed — Chest · Deload
- Week 5 · Sun — Chest, Shoulders & Arms — 3-day substitute · Rebuild+
- Week 5 · Wed — Chest · Rebuild+
- Week 6 · Sun — Chest, Shoulders & Arms — 3-day substitute · Push
- Week 6 · Tue — Chest · Push
- Week 7 · Sun — Chest, Shoulders & Arms — 3-day substitute · Peak
- Week 7 · Tue — Chest · Peak
- Week 8 · Sun — Chest, Shoulders & Arms — 3-day substitute · Deload / Test
- Week 8 · Wed — Chest · Deload / Test
- Week 1 · Mon — Squat & Bench · Groove the Pattern
- Week 2 · Mon — Squat & Bench · Groove the Pattern
- Week 3 · Mon — Squat & Bench · Groove the Pattern
- Week 4 · Mon — Squat & Bench · Technique Check
- Week 5 · Mon — Squat & Bench · Progress
- Week 6 · Mon — Squat & Bench · Progress
- Week 7 · Mon — Squat & Bench · Progress
- Week 8 · Mon — Squat & Bench · Retest