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