Free 212 Page Bench Manual


Elitefts was founded with the Aim of giving back. Twenty years we still pride ourselves on the guiding principle to Live, Learn and Pass on.
Here you go...

 

 

THERE ARE NO LOGIN PROMPTS, SIGN UP FORMS OR PERSONAL CONTENT COLLECTED TO GET THIS.

 

Click Book Image Below to Open

Link - EFSBenchManual

 

Screen Shot 2018-09-26 at 2.34.43 PM

 

 

Book Info

CONTAINS OVER 200 PAGES & 535 TIPS TO INCREASE YOUR BENCH PRESS



Bench Press Manual 

This 212 page manual covers everything needed to increase your bench press. Dave Tate has spent over three decades under the bar, learned from the best coaches and trained with more world recorder holders than most people will meet in a life time. This manual contains the best bench press training information gathered over these years. 

You will learn

* How to use the conjugate method of training to increase your max bench press. 

* How to use the Dynamic Effort method to increase bar speed to smash through sticking points. 

* The best Dynamic Effort Cycle to use (over 60 presented) and when to use them based on your current sticking point. 

* How to set up chains and bands for maximum results. 

* How to use Max Effort Methods (multiple exertion, maximal concentric, maximal isometric, maximal eccentric, forced reps, restricted range, cheating, circa-maximal, and holding) to increase your pressing power. Also, when and why to use each one. 

* Beginner, Intermediate, and Advanced Max Effort cycles. 

* The Max Effort Matrix and how it will work for you. 

* How you use the Repeated Effort Methods (super sets. pre-exhaust, failure, rest pause, strip sets, segmental, clusters, pyramids, timed sets, diminishing sets) with your supplemental and accessory movements and NOT overtrain or run into needless injuries. 

* How to use the Supplemental Matrix .

* Supplemental Exercise Training Cycles designed to increase the bench press. 

* How to use the Accessory Matrix.

* Sample Accessory Cycles.

* Injury Prevention - Accessory Movements and Cycles.

* How to use Bridging to avoid overtraining and injuries.

* What to do when you are weak off your chest.

* How to increase your lockout. 
* What to do if you strain a pec. 

* How to increase your raw bench press.

* How to increase the 225 bench press/ rep test.

Plus....

* A 9 week beginner program. .

* A 9 week intermediate program. 

* How to use and train your bench shirt by 11 members of Team elitefts™. 

* The Best Bench Press Articles from elitefts™.

 

Dave Tate Blog More Blogs & Articles From Dave Tate Here
Loading Comments... Loading Comments...