Best Bench Assistance For 3/5/1?

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Turbolag

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What does everyone think the best bench assistance work is to do after your main working sets?

I was thinking about maybe adding in dumbbell bench. But I’m not sure. Just was wanting to get everyone’s opinion.
 

hulksmash

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What does everyone think the best bench assistance work is to do after your main working sets?

I was thinking about maybe adding in dumbbell bench. But I’m not sure. Just was wanting to get everyone’s opinion.

I used/still use DB flat bench extension to help my bench go up.

If you can do db flat extensions with 100s for reps, you'll have a respectable bench
 

DieYoungStrong

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Hulk, you do DB skull crushers with 100lb DB's?
 

hulksmash

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Hulk, you do DB skull crushers with 100lb DB's?

Re-read it: If [a person] can do db flat extensions with 100s for reps [which takes enormous strength], you'll have a respectable bench [since the triceps are a big part of the equation].

I thought I wrote my point clear enough.

The weight I use is 50lb DBs for flat bench tricep extensions. If I hadn't skipped 2 arm days, I'm sure I could do 60s (especially since I'm moving to 140s for flat DB Bench press). My goal is 100lb DBs for reps.

The DB Flat Bench Extensions is my main tricep exercise, used to increase my bench press 1rm and make my triceps as big+strong as possible. I even do 1-3 rep range with them.
 

DieYoungStrong

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I know guys who bench over 500 and none of them do DB skullcrushers witn hundos. They like their elbows.
 

hulksmash

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Smash can grow new elbows when the time comes

Exactly. LOL

DYS, every goal I have is insane, superhuman tasks.

If I never reach them, I will still end up at incredible accomplishments.a
 

Gadawg

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Exactly. LOL

DYS, every goal I have is insane, superhuman tasks.

If I never reach them, I will still end up at incredible accomplishments.a

While it's not exactly comparable, I knew a guy in college who would do seated dumbell curls with the 100s. His work sets on straight bar curls were 225. Big guy all around but his biceps dominated his body. Looked like a synthol guy but obviously wasnt.

If you get to those hundos hulk, the horseshoes are gonna be NUTS!
 

SFGiants

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What does everyone think the best bench assistance work is to do after your main working sets?

I was thinking about maybe adding in dumbbell bench. But I’m not sure. Just was wanting to get everyone’s opinion.

You can warm up or cool down with them or for a day replace straight bar but I don't find it as an accessory

Accessories attack sticking points of the bench, off the chest. middle or lockout.

Accessories are considered, lat, shoulder and tricep work.

You hit the sticking point with a compound movement then isolate after

Bench
Board Press
Rows
Skull Crushers
Shoulder Work

That is a typical upper body day example
 
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SFGiants

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Off the chest or lower is lats
Middle is lats and shoulders
Lockout is Triceps
 

Turbolag

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You can warm up or cool down with them or for a day replace straight bar but I don't find it as an accessory

Accessories attack sticking points of the bench, off the chest. middle or lockout.

Accessories are considered, lat, shoulder and tricep work.

You hit the sticking point with a compound movement then isolate after

Bench
Board Press
Rows
Scull Crushers
Shoulder Work

That is a typical upper body day example

thanks for the reply. So how do you work on board presses without over taxing yourself?
 

Metalhead1

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thanks for the reply. So how do you work on board presses without over taxing yourself?

Just depends on the volume and intensity you use after regular benching.

I normally don't do more than 3 sets of boards if i train bench first
 

November Ajax

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Yes. That’s exactly what he meant. You do not use your pecs For benching. Actually pecs serve no function whatsoever. You don’t need them. I had mine removed.

I don't know who you are mocking, but I liked the last part so you get a thanks regardless.
 
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