Most of the time when we bench for strength I cue the team with "pull the bar apart". Today because I want more of a "bodybuilding" bench we are holding the weight at the top of the movement with a short pause while SQUEEZING inward with horizontal flexion of the pecs.
The goal is a pre-exhausted pec and then fill it with blood!
It is far better to follow the order for today.
Today's Training:
AirDyne: 30 mins
Meridian Stretch
Bike Commute: 24 mins
Concept II Row: 5 mins steady state
12x 15/45
Push-Ups: 5x30
Pin Press: Work up to a PRE of 6 or 7 doing 5 reps
Once the weight is established do 5x5 at that weight
Supine DB Tricep Ext: 5x10
Dips: 5x20
Bike Commute: 31 mins.