T he flat barbell bench press is the most common exercises used in the gym. The evolution of westside barbell training part ii. Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn. Because bench max effort day is on a wednesday, the last workout with a bench shirt is 17 or 18 days out from the contest. The westside barbell method, also known as the conjugate method, was developed by louie simmons. This is a 70 page manual giving the readers handson insight on westside barbells most effect training. Westside barbell the official fan page posts facebook. Which one you should do depends on your training level and. Welcome to the official westside barbell newsletter. The 66yearold legend who trains the strongest humans in. Barbell bench press chest exercise guide with photos. Stop doing slow negatives use overspeed eccentrics. Can get one 1 to mimic a regular bar, can get a 2 for a fat bar effect.
All the above mentioned max lift exercises are considered builder exercises for a bench press. He also wrote the westside barbell book of methods. Rogue is the leading strength equipment manufacturer and developer of quality weight benches, including the flat utility bench, adjustable bench, and westside bench. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program. On all york barbell fitness equipment please call or email us for a shipping quote. The nfl use louie simmons westside training methods, but ohio state wont documentary bonus 1 duration. A sample routine lets look at the squat deadlift and how this might work. Max effort upper body workout september 28th westside.
From the squat, bench, and deadlift, to track athletes and youth. Tempting the wrath of all of the louie worshipers out there, i gotta say i was a tad disappointed in this book. He was also one of the founding members of westside barbell, and was. The combination of the highly flexible bandable bar, jump stretch bands, and. One example is the bamboo bar aka bandbell bar loaded with kettlebells hanging from rubber bands. Two new sister machines from westside barbell, the inverse curl and the. The first cue sweatt has phelpssweatt demonstrate is to set her shoulders back in their sockets, pinching her shoulder blades behind her so her shoulders are well supported to reduce. Bench press barbell arms, chest, shoulders, upper body.
At westside we hang kettlebells from the ends via mini jump stretch bands bands and bar available at. Its great for shoulder rehabalso teaches you a really good release the negative phase of the lift, sweatt says. Just restarted my heavy lock out day and another day using bands, and would like to incorporate the bamboo in there too. Watch the bamboo bench press video, learn how to do the bamboo bench press, and then be sure and browse through the bamboo. Alexander leonidas april 23, 2015 fitness 14 comments. For powerlifters, it is known as one of the big three lifts which includes the squat, deadlift, and bench press. Westside barbell the official fan page 457 industry dr, columbus.
What do you recommend relative to bench press form injury. More videos of a spring bar, and heavy benching coming. Bamboo barbell bench press over at westside barbell they use a lot different bars. As a meet is coming close, the last time he will use his shirt is on a 1board press. It will cover topics such as the most productive methods, bench press technique, preparing for a contest, how to master a bench shirt and much more. The bandbell barbells are specialty lifting bars, which have been. Perhaps the most complete book on strength training ever written. Lay two or three 2 x 6s on your chest, bring the bar down to the boards, and press back up. This article will outline the special and innovative exercises used by most all big time benchers who are produced through using the westside barbell system. One example is the bamboo bar aka bandbell bar loaded with kettlebells hanging from. Lie face up on a flat bench, and grip a barbell with the hands slightly wider than shoulderwidth. Many gym goers start and end with the bench press in their routine along with some curls thrown in for their arms. We have experimented with the kettlebell and band pressing for over a year.
Westside barbells videos strength performance network. Get the bamboo bar or earthquake bar today a rogue. Say you are built for the dl with a shorter back and longer legs and arms and can tolerate round back movements but need to work your arching ability to bring up. Developed, designed and built in the united states.
Stop when the elbows are just below the bench, and press feet into the. One of our tests is to load a safety squat bar and have them run it around the. It is the staple exercise for building muscle mass and strength in the chest. Westside barbell template working with the standard template. Another similar training tool known as the tsunami bar is.
Great for heavier lifts like squats, deadlifts and bench press. Sure it doesnt have all the cool bar sleeves like the bamboo bar but it does the job well. Bandbell bamboo barbell ultimate guide powerliftingtechnique. Doesnt that just sound crazy, like were living in some space age.
While at westside barbell, louie simmons introduced us to his bamboo bar. We have some good quality lifters and i will be adding these bars into their training cycles. This is because the variation of the bar will throw your form off. The barbell bench press is the most used of all strength training exercises. I immersed myself in the westside conjugate method as fully as i could. Over at westside barbell they use a lot different bars. The horizontal slots are limited in the number of bands that you can add to the barbell, which is one of the reasons why the original bamboo bar is mostly used for rehab purposes or exercises that dont need a lot of weight, such as bench press, overhead press, and bicep curls. Over at westside barbell they use a lot different bars one example is the bamboo bar aka bandbell bar loaded with kettlebells hanging from rubber bands great for stabilization and shoulder rehab try doing a couple of reps and finish it of with a static hold for time. It is easy to see why the bench press is so popular since it targets the muscles that everyone sees first when they look at someone. The bandbell is a length of fibreglass coated bamboo from which kettlebells or weight plates.
There are advantages and disadvantages to both the benchpress machine and the barbell. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Instead of the safety slots on the original bandbell, the earthquake bar it has twoinch grooves cut into the wood to allow for more weight and more oke. The bamboo bar is designed to shake and oscillate as the lifter hangs kettlebells from bands attached to the outer portions of the bar. Building the bench press westside barbell style syatt. I read through every book i could, watched every dvd, passed the special. A comparison of the standard barbell bench press and novel. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more.
Sign up for our email and be the first who know our special offers. Westside barbell squat and deadlift manual by louie simmons. These movements i am about to outline, though unorthodox and not mainstream, aid to maximum bench press efforts. Dismount barbell from rack over upper chest using wide oblique overhand grip. Louie simmons is the owner of westside barbell and a living strength. Reflections on westside juggernaut training systems. The barbell bench press is a classic exercise popular among all weight lifting circles. We do not offer free shipping on york barbell products because we save over 90% of our customers money by using our discounted independent freight carriers. When i first started training my bench skyrocketed but it hasnt improved in months. Westside barbell the official fan page 457 industry dr, columbus, ohio 43204 rated 4. Various powerlifters, including westside barbell founder louie simmons, use a similar method when incorporating something called the bamboo bar.
My problem is this is basically a collection of all of his articles from powerlifting usa. Slowly lower the bar to the chest by allowing the elbows to bend out to the side. The bar has been championed by louie simmons of westside barbell who states. Westside barbell bench press manual by westside barbell. Personally i have watched my bench press go from a 341 meet best when i had just gotten out of college to my current personal record of 804 all done in drug tested. Board presses will build the middle part of the bench press. Posted in westside barbell with tags bench press, powerlifting, shane church, travis bell, westside barbell on august 25, 2010 by shane church today is the first real day of training since the proam my upper body is hurt and weak, so it was a pretty easy day. Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. Incline and decline presses are rotated mostly without bands. Learn how to correctly do barbell bench press to target chest, triceps, delts with easy stepbystep expert video instruction. Rated 5 out of 5 by deadliftbig from bandbell bars purchased both a bamboo bar and elephant bar for our gym. Then work up to a 3 board max after 2 board max has been achieved. Bamboo bar bench press at westside barbell youtube. Another one we did for shoulder stability and health was a bamboo bar a very light plexiglass bar to which we attached bands on each end and then.
In a world where just about anyone can call themselves a trainer, louie simmons reigns as the godfather of strength training. Join shane sweatt and laura phelpssweatt of westside barbell as they introduce the bamboo bar for stabilization training. This exercise targets your middle chest area and provides a low cardio benefit. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Press the feet into the ground and the hips into the bench while lifting the bar off the rack. Thanks to louie simmons for having us for his bench and squat day at westside. What are the differences between barbell benches and. At the time i bought this book, you could download all of this material right from the westside website. Bench presser eric spoto has also used the bamboo barbell to. Bandbell nation, i am a tad late to the party but still planning 2020 to be kick ass year. The bandbell bars are used for rehab, prehab, balance, flexibility, ranges of motion, endurance training and more. A comparison of the standard barbell bench press and novel bandbell bench press. While a safety squat bar can help increase your squat and deadlift, it wont teach you correct form.
A great example is the bench press, where it is hard at the bottom, but easy at the top. Find related exercises and variations along with expert tips. That june, i went out to intern at westside barbell. The flat barbell bench press is the most common exercises used in the gym. From anthony ditillos book, the development of muscular bulk and power there is. Hope i got the right place to ask this, but does anyone know were to get a bamboo bench press bar. None of us, eli, smitty, or i, were able to get it for more than 4 or 5 reps. Westside barbell bench press manual by louie simmons. I drew sharpie lines on it every 6 inches so that i would hang the bands evenly on each end of the bar. Join shane sweatt and laura phelpssweatt of westside barbell as they demonstrate benchpress setup and technique. Westside barbell bench press manual louie simmons on. They also do skull crushers, jm presses, over head squats, lunges with it. The last max effort workout is the floor press with just bar weight. Bench pressing either on a benchpress workout machine or using a weighted barbell effectively builds strength and tones your upper body.