Well, my legs are still sore from yesterday’s stair climbing experiment. I think I am going to add stairs to my morning fitness regime (in the mornings I do “fitness”, in the afternoons I “train”). Luckily today is bench day and my legs got a much needed rest. Here is the workout I did today to beef up my bench press.

• Speed Bench, 70% plus mini-flex bands 3 rounds of 3 sets of 3 reps (3×3x3)
• super set
• wide grip pull-ups 4 x 6
• tate press 4 x 10
• super set
• incline dumbbell press 4 x 10
• wide grip pull-ups 4 x 6

So as you can see I did some bench work, focusing on speed and technique, then some triceps and back work. The incline dumbbell work was done differently than normal, in this case I started from the bottom with the palms facing towards me, then rotate the dumbbells out as I extend up, finishing with the palms facing towards my feet. The idea is to practice rotating the elbows out as I press, much like a competitive bench press.

Tate Press