/fit/ - Fitness, Health, Exercise, Dieting, etc

>>139599

>Could it get me results?

Doing anything gets results—even doing nothing (the nil result of status quo). More importantly, what results do you want? You seem to imply wanting to increase bench press max. A 225 lb bench press max doesn't need a special program for improvement. You need to bench press. Is that all you want to do?

>>139600

I have other, lower volume programs for my squat and deadlift, but yes this program is exclusively for my bench.

I know this program will probably work, i just wanted a second opinion from someone who wasn't mark bell.

>>139606

I am particular to 1.5-3 second pauses at the bottom of the lift as that "one weird trick" to improve bench press max, but I don't like bench presses in general for chest development. Bench presses are great for improving the bench press, but the way the bench itself locks the scapula into position and how a straight bar restricts natural glenohumoral rhythm seems suspect to me in the long term. Olympic rings are probably for people who like their shoulders, and floor presses are interesting in that the range of motion is less extreme. Face pulls and other rotator cuff exercises and upper back exercises such as rows are important to shoulder health especially while on a bench pressing program. There is a tendency to create a shortened subscapularis over time with lots of bench pressing, so exercising this muscle through the full range of motion with a lightweight dumbbell is useful and has the added benefit of frequently increasing bench press max as its strength is often a limiting factor.

>>139608

I just like bench pressing to be honest, I do rows, db shrugs, db curls, pullups and pushups in addition to benching for upper body. I should probably work on strengthening my rotator cuff also.

I also do not use either the powerlifiting or olympic rings for bench, rather I place my hands a thumb length from the smooth portion of the bar.

>>139613

I think you misunderstood what Olympic rings are