I've been having some elbow pain lately, mostly from squatting, but it is starting to bother me while benching, so I used a neutral grip bench bar today.
To warm up I hit 5 or 6 light weight, high rep sets, supersetted with sets of 20 on cable face pulls. This really got some blood flowing and combined with the neutral grip my elbows and shoulders felt great.
I did all my working sets (10x3) to a 2 board, just to take it a little easier on the upper body. Since I will be competing deadlift only again this year at the Arnold Classic, my main focus on upper body day is to hit a lot of upper back and lat work.
Speed Bench: Neutral Grip Bar - 2 board
205x3 x2 sets
225x3 x2 sets
255x3 x4 sets
295x3 x2 sets
Everything felt great and moved fast. Realistically, my working sets all should have been 250+. But, like I said, my main focus is to build my back up on upper body days.
Accessory work:
Lat Pull Down (using v grip handle) 5x20
Cable Face Pulls 5x20
Standing Cable Abs 5x20
Moving forward, I probably need to train my "accessory" back work a little bit heavier.