Mondays are known as International Bench Day. It’s a tradition like no other: millions of bros from across the world walk into the gym in sweat pants and tank tops, do exactly 4 arm circles, then set up shop on a bench for the next hour and a half, occasionally doing a set but mostly Snapchatting and bullshitting with their friend. This always takes place with one guy sitting on the bench and the other standing behind it, as if he’s ready to spot his bro at a moment’s notice if the guy on the bench actually ever puts his phone down and does some work.
This clearly is no way to train. These types of dweebs don’t get any better, and they are the type who spend $300 a month on supplements as if that’s the solution to their skinny fat issues.
This post is not for those guys. This is intended for those of us who bench on Tuesdays-old, wily vets who know that benches are as plentiful on Tuesdays as stiletto wearing coeds are on Bourbon Street on a Saturday night.
Now, I’m a big fan of pairing exercises in training programs. This makes your program more dense and saves time. However, when you put 2 highly demanding exercises together back to back, even if you take rest between each, there is still residual fatigue from one that will impact the gas you have in the tank for the other.
Not terrible if fat loss is your primary goal, but if getting yoked is the focus, you need to be fresh so you can move some weight. What you need are a handful of lower intensity drills and exercises to pair with your big, compound lift that reinforce your technique. Here are 9 things that I like to program between sets of pressing:
- Face Pulls
- Band Pull Aparts
- Chest Supported Rear Delt Raise
- TRX Row
- Super Band Row
- Ab Wheel Rollouts
- Spiderman with Thoracic Spine Rotation
- Prone Band Dislocates with Dynamic Blackburns
- Kettlebell Arm Bar
Since pressing is predominantly working the muscles of the chest, shoulders, and triceps, mixing in some work for the back of the shoulders and upper back, working on getting your shoulders more mobile, or even doing some core work will actually help reinforce your technique when done between sets. It’ll also save you time, and, since nobody likes to work on mobility anyway, it ensures that you actually do it.
Rotate through some of the above options on your next upper body day, and see what makes your pressing feel stronger and more stable.
Until next time,