If you’re looking to have massive arms, a respectable bench press, and just fill out that elitefts T-shirt, these should get you well on your way.
This split is customizable, flexible, and effective in helping to build and maintain lean muscle mass. Not to mention, you don’t have to have a pricey gym membership in order to see results.
John Meadows was interested in the things Jordan Shallow discussed in podcasts and IG posts, so he reached out to him with the intention to “steal” some of Jordan’s ideas. Well, that didn’t go as planned. Don’t waste an opportunity to steal this workout from elitefts. Not that it’s stealing; you have our permission.
This part of the 8×8 program is brought to you by the Chippendales, coming to a workout near you! Just kidding — we’re going to build those pecs and biceps and make you, yes, you, look better than the average Chippendale stripper. (Program results may vary.)
If your bench press is rusty and you need to take it easy, try some of these lifts out. (elitefts Power Rack and dip attachments are highly recommended but not included.)
You will have weak points on events, and not focusing on bringing them up will leave you in the dust. The big pressers always have monster triceps, just as they do in powerlifting, so that’s what we need to work on with these movements.
Let’s get into how you can adjust your form, what to pay attention to, and how you can get the greatest gains from these three exercises without beating up your body.
Each of these exercises has a variation that will fit your experience level and needs as a lifter, no matter how advanced you are.
I explain the logic of how I'm transitioning from my current post-contest shape to prep for the Olympia.
Do these correctly and you will see the chiseled results in your chest and triceps… as well as a stronger pressing power.
Now, how do I dig myself out of the hole I created with this title?
This exercise is a variation of the classic dip. John Meadows is using this movement to specifically target his pectoralis minor.
A big name in the strength world has written extensively about the importance of increasing triceps strength to improve bench press performance.
Last week, I wrote about dynamic bench work and how you shouldn’t just kick it to the curb. I listed several different dynamic cycles, and there are approximately 5,000 more that have been written about. The whole purpose of the article was to revive the dead and bloated dynamic bench press.
