Bench Press Training

By
Joey Smith
Published: December 15, 2010Posted in: PowerliftingTags: , , ,
Bench Press Training
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  • 10 min stretching
  • Shoulder Horn
  • Broomstick Swings
  • Halbert Swings
  • Smith Plex
  • Barbell Bench Press

Raw, Competition setup, Competition Grip

Used 6″ foam roller on every set for arch.

  • 1 x bar – 5
  • 1 x 135 – 5
  • 1 x 185 – 3
  • 1 x 225 – 3

Added EliteFTS Pro Short Light Band

  • 1 x bar x short light band – 3
  • 1 x 135 x short light band – 3
  • 1 x 225 x short light band – 3
  • 1 x 225 x short light band – 3
  • 1 x 315 x short light band – 1
  • 1 x 315 x short light band – 1
  • 1 x 315 x short light band – 1
  • 1 x 135 x short light band x close grip – 30

Pec Dec

  • 4 x 15

Seated Dumbbell Shoulder Press

  • 1 x 90′s – 10
  • 1 x 70′s – 10
  • 1 x 70′s – 10

Seated Dumbbell Rear Delt

  • 4 x 20

Abs

As I had said before we’re going to start incorporating bands into all facets of our training for two-week intervals, then switch to chains and then straight weight. I had a lot of success with this before. I figured, as my meet training will not begin until the first of the year, I will continue to get this pec better. I will also get the form on my lifts better while getting stronger and prepared for my meet training.

Congrats to Molly and Ted on their meets this weekend. Always great to see your peers succeed reaching their goals.

Congrats to Dave Hoff on his huge total and 900 pound bench!

Read more about Joey.

Joey Smith



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About the Author

Joey Smith is currently one of the top 275 lb & 308 lb.-class bench pressers in the world. In 2007, he has made both a 500 lb. raw bench press and a 730 lb. shirted press in competition both in 275 weight class. On June 19, 2011 Joey benched 765 lb shirted press in competition at 282 body weight. When it comes to enthusiasm and excitement, as well as a desire to help others, Joey is among the most ambitious lifters today. With 16 first place and five second place competition finishes under his belt, Joey’s 10 years of training has paid off. Over the years, has worked with some of the greatest lifters in his home state of North Carolina. In business, he’s the Circulation Manager for two North Carolina newspaper and also serves as a fitness trainer for his local YMCA,10 seasons as a YMCA soccer coach, and owns his own gym NEBO BARBELL. At present, Joey is ranked 21st in the U.S. and 24th in the world for the 275-lb. All-Time Bench Records list (June 2007). View Joey’s Training Log HERE