Powerlifting Bench Press Workout Routine + Tricep Extensions and Shoulder Work

by Fit Guy Todd

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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Tagged as: barbell, bench, bent, chest, delts, dumbbell, extensions, flyes, lateral, over, press, raises, rear, shoulder, side, tricep, workout

{ 25 comments… read them below or add one }

phitzc May 13, 2009 at 6:11 am

Excellent form on the bench as well as a good camera angle. Those shoulder press lockouts you recommend on your website are awesome for targeting the medial delts.

Atheletic7 May 17, 2009 at 10:11 am

Would drinking muscel milk or obtaining a high-protein diet boost muscel growth after every workout? Also should work outs be every day or every other day?

skaterdan31 May 19, 2009 at 3:28 pm

no offense but this is ridiculous, the bench press part shows terrible form, as for bridging the lower back and bouncing the weight of the chest, and such low rep training is not good for most, builds no stamina.

dvsn23 May 20, 2009 at 12:38 am

why do you powerlift to train for a bodybuilding comp?

dfence68 May 27, 2009 at 11:41 am

hey SKATERDAN, this is a power lifting routine… the reps are supposed to be performed faster… have you ever heard of training for specificity? Well, probably not… so i’ll explain. In power lifting your primary “target/goal” is to improve your FAST twitch 2b fibers. These muscle fibers are the fibers that you use in fast/quick/explosive movements… NOT STAMINA genius. Therefore, performing slower reps will NOT help you explode through that bar on your 1 rep max (like this will).

foottothroat21 May 29, 2009 at 8:10 pm

not overly bright are you son…

skaterdan31 May 30, 2009 at 3:17 am

i know theres different types of training depending on what you want to do, but this just a sport related lifts where you need that sort of strength, as some people make think its generally safe and look at this for a general exercise, but with form like this injuries are likely as its being turned into a decline so its destroying the point of this bench press, and the stress is also being put on the lower back

TheKingClem May 31, 2009 at 8:55 pm

you know this is a good video. good adaptation of louis workouts

Nilu666 June 6, 2009 at 2:07 pm

it looks fucking downey

foottothroat21 June 25, 2009 at 2:25 pm

actually this type of bench is alot easier on the shoulder and pecs then a regular bench. this is a powerlifting bench. i think if people were complaining about it hurting them all the time they wouldnt do it. and it doesnt cause lower back pain the back is arched, just like lee says its in its strongest position right there. powerlifters have insanely strong backs either way. people are always saying “dont lock out bad for you” “dont legpress bad knees” “dont bench this way bad for you” etc etc

foottothroat21 June 25, 2009 at 2:26 pm

if you havent noticed i hate the gym guys who will tell you 10 reasons not to do something or some lift because its bad for you and shit blah blah its just beating a dead horse

blmh1959 June 25, 2009 at 10:21 pm

going into my freshman year of high school, i was 95 lbs and could barely bench the bar 5 times. but i bought an exercise machine used it, sold it, and now i have a bench press and i started taking whey protein and i gained 10 pounds in muscle in a week just by taking that and working out more. i can now do over double what i could b4. any other tips on getting muscle fast?

skaterdan31 June 26, 2009 at 3:37 pm

i dont care, youre just offering bad advice. you think no one damages themselves doing weights wrong?

foottothroat21 June 26, 2009 at 8:15 pm

im offering bad advice when im agreeing with a guy whos offering good advice? weird…

i didnt say people dont get hurt lifting. i said people like you can ick any lift and somehow go against the grain on it and say how bad it is for you. im just sick of hearing the same shit from the form police on every damn video. i benching like this was so bad i dont think every powerlifter with the exception of chabot would bench like this.

skaterdan31 June 27, 2009 at 3:21 am

its bad advise as you can see some of the comments are from people who havent or barely even started weightlifting and there looking at this video for advice etc.
It is bad, idiots just do it like this though anyway. Powerlifters dont set out to have bad form, and if they do, you see alot of them with back support belts to bench press.

foottothroat21 June 27, 2009 at 9:51 am

thats not for back support it to keep their core tight so they dont get a hernia. you think he made this video to teach beginners how to bench? why is it every vid people assume will be bad for beginners. for once can we forget about the fucking beginners and think about the serious lifters that would get some use out of this? powerlifters lift like this because its a better way of benching for their sport. stop being a fucking form critic, suck it up. scared to bench like this dont fuckin do it

skaterdan31 June 27, 2009 at 10:46 am

your hilarious

foottothroat21 June 27, 2009 at 2:07 pm

you’re*

fucking dumbass

cyberkai99 June 28, 2009 at 8:50 am

If you think powerlifters wear belts to bench press for back support, then you’re a fucking dumbass. Go talk to any major powerlifter and they’ll tell you that you wear a belt that is tight enough so it is just barely squeezing you, this is so your can breathe while pressing, but it is still tight enough so that you can push yoiur stomach against the belt for leverage. make sense now?

skaterdan31 July 1, 2009 at 10:08 am

nao mate

ocpowerlifters July 4, 2009 at 10:46 pm

Great video man, awsome arch

DcfbxWade July 5, 2009 at 8:54 am

leem hayward is a BIG-MOTHER-FUCKER.

ekeesser1 July 6, 2009 at 7:46 am

good job dude.. ugh if i was your just get a good workout routine that works 1-3muscles a day and focus on those muscles only.. work em like 2 times a week.. creatine isnt a bad sup esppecialy for skinny guys that need to gain weight!!

omadon7 July 14, 2009 at 10:00 am

personaly i like one muscle group once per week, really hard….

1134BlackLabel July 28, 2009 at 3:16 pm

Than that’s not a powerlifting routine.

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