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How to bench 700lbs

29 Sep Posted by in Helpful Tips | Comments

Maybe you won’t bench quite THAT much today, but hopefully you’ll be inspired to put a some weight on the bar. Remember to bend that bar apart – lock those shoulder blades in and pull that bar down to your chest using your lats. Drive through your feet and squat that bar up.

Yeah, I said squat it up. I want you to use leg drive on your bench: push through your feet and use your whole body to drive the bar up. Have some fun and move some weight!

Workout of the Day

WARMUP

5min jump rope

Then:

2 rounds of:
-10 wall angels
-10 ring rows
-10 push-ups
-10 air squats

STRENGTH

Bench press 5×5 E3M

WOD

15min AMRAP:
-5 pull-ups
-10 push-ups
-15 wallball

RX: 14/20
Zone 3: Strict assisted pull-ups/push-ups
Zone 2: Scale reps
Zone 1 – scale as needed

MOBILITY

Lacrosse ball pecs/shoulders

Pec stretch – 2min/side

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