Name: Playbook - Myles Harris - BENCH STRENGTH WORKOUT 🚀
Uploaded: 2023-03-15T22:19:37.316Z
Duration: 80 min
Description: BENCH STRENGTH WORKOUT 🚀

What’s up gang! New week new goals as always and for this weeks session we got a push day that is going to purely focus on going heavy and increasing your bench max! This was already uploaded before but since it’s a big fan favorite it’s back. This will include some heavy bench, dips, and different variations of bench to really help increase your total max!  I would suggest looking over the bench warmup routine first then heading over to this. Enjoy this and let’s stay motivated! ⚡️

Lay down on the bench and get into position with hands outside shoulder width ( or closer or wider depending on your preferred grip ) arch your back slightly and put feet back and unrack the bar then go down slowly towards your chest and press back up towards your head. 

Focus: chest.

Barbell bench press

Get into position on the machine and go down slowly staying upright for more tricep focus or lean forward slightly for more lower chest focus and back up. 

Focus: triceps and lower chest.

Dips

Walk up and place hands at slightly outside shoulder width of your preferred position and unrack slowly and take a step or two back. Squeeze your glutes to help take out lower back usage and press up overhead and back down towards chin. 

Focus: overall shoulders.

Standing military press

Carefully get on the ground and put dumbbells on your thighs and as you lay down kick them up over head. Go downwards with arms angled inwards at 45 degrees then back up. 

Focus: chest and triceps.

Dumbbell floor press

Lay down flat on the bench and hot hand positioning, it will be ANY grip that is closer in then your actual bench press grip. Press the weight up to un rack it and as you go through the movement, keep the elbows tucked inwards. 

Focus: medial head of triceps.

Close grip bench press

Have the cable at the top position and grab the ropes with a neutral grip at the bottom, then push down twisting outward at the bottom of the movement, squeeze, then slowly back up. 

Focus: lateral head of triceps.