Powerlifting Bench Press Workout Routine + Tricep Extensions and Shoulder Work
www.blastyourbench.com Dynamic Effort Bench Workout. This is a video clip of a workout I did on January 3, 2009. Its a typical West Side Barbell powerlifting style workout that consists of dynamic effort benches with approx. 50% of 1 rep max for 8 sets of 3 reps. Rolling dumbbell extensions for 4 sets of 8 reps. Side lateral raises and bent over lateral raises for 3 sets of 10 reps each. Afterwards I finished up with some stretching for the muscles I just worked.
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25 Responses to “Powerlifting Bench Press Workout Routine + Tricep Extensions and Shoulder Work”
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who gives a flying fuck about his toes its not a competition dumb buttnuggets its a routine he does, he obviously is doing something right becuz hes bigger than u and ur fucking dad combined. stop looking at his toes, next time he should paint them for u, fags
@truthman4200 you are an idiot
LoL…. Your funny : )
He did everything way to fast he needs to slow down so hes not using momentum and so he can have good form
he explains why in the video… he’s actually got some really good form. powerlifting is way different from bodybuilding buddy. being explosive in powerlifting is an essential element in putting up some big weight.
this is a westside workout and its dynamic effort day your supposed to bench this fast to help build ur explosiveness and your rebound out of the whole if your a powerlifter
It depends on the federation/association.
At least I think it does, I originally thought your heels needed to be on the floor, but most federation rules only require toes. I don’t know which ones (if any cause I haven’t specifically looked) require heels on the floor
@EscapefromThisFate-speed is very, very important in powerlifting, it helps you get through the sticking points. fast reps activate your fast twitch muscle fibers, which have the most potential to grow and be strong. Even pro bodybuilders do fast reps…the slow strict rep theory is not the best way to workout…even if your high school gym teacher tells you so.
maaan…he looks like Steve-O with muscles:)))
he does the same thing as everyone else
@abetiuc hahahaha!!! nice. he really does
My god that was shocking
8×3.. that’s it? That’s interesting. I’m a bodybuilder, so this is really new to me.
Help please
How many sets with how many workouts should I have since i’m trying to put on weight?
and also Thanks for all the help i’ve been getting from answers thank you
@pronation1 a smart way to train is doing something u can do about 12 times(if its bench) and do it 8 times wait 1 minutt then do 8 more and do that so many times u can
wheres the power, explosion and speed, there are one in the video
what is a good set and rep amount to do for somone who trying to build fast muscel mainly scquats bench and curls
@bambest1
your an idiot
for curls i do three sets of 12. For squat I do 4 sets of 6 and a set of 4 and for bench i do 4 sets of 8. I do these so I can gain muscle but avoid the bulky look. If you do this routine u MUST do cardio also.
this guy is badass this shit has helped soo much. thanks man awsome vids
Great form!!
your foot has to be flat on the floor i think ?
@YouMoreable
The 8×3 is just for dynamic day. If you read up on dynamic effort (“DE”) training, you’ll probably find it to be pretty interesting stuff. Take a weight you could usually do at least 15 or 20 times (maybe 50% of your 1RM, for example) and do 6 to 8 sets of 3 reps. The key is to be as focused and explosive as possible with every rep. If your 1RM is 300 and you use 150 for DE, try to put 300 pounds of force into every rep.
hello my name is cristian moon and compete in the junior division category to 100 kg.mi Argentine record currently stands at 225 kg bench press visit my videos and watch them—moviendokilos channel —-