Group: Strength & Powerlifting

Created: 2012/01/01, Members: 38, Messages: 16459

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Sticky Max effort bench exercises

gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2004/11/30, 01:30 PM
Bench Press Max Effort Exercises


Type
Bar
Grip
Contrast

1
Flat Bench Press
Cambered Bar
Wide


2
Flat Bench Press
Olympic Bar
Wide


3
Flat Bench Press
Cambered Bar
Medium


4
Flat Bench Press
Olympic Bar
Medium


5
Flat Bench Press
Cambered Bar
Close


6
Flat Bench Press
Olympic Bar
Close


7
Flat Bench Press
Cambered Bar
Wide
Chains

8
Flat Bench Press
Olympic Bar
Wide
Chains

9
Flat Bench Press
Cambered Bar
Medium
Chains

10
Flat Bench Press
Olympic Bar
Medium
Chains

11
Flat Bench Press
Cambered Bar
Close
Chains

12
Flat Bench Press
Olympic Bar
Close
Chains

13
Flat Bench Press
Cambered Bar
Wide
Bands

14
Flat Bench Press
Olympic Bar
Wide
Bands

15
Flat Bench Press
Cambered Bar
Medium
Bands

16
Flat Bench Press
Olympic Bar
Medium
Bands

17
Flat Bench Press
Cambered Bar
Close
Bands

18
Flat Bench Press
Olympic Bar
Close
Bands

19
Flat Bench Press
Cambered Bar
Wide
Reverse Band

20
Flat Bench Press
Olympic Bar
Wide
Reverse Band

21
Flat Bench Press
Cambered Bar
Medium
Reverse Band

22
Flat Bench Press
Olympic Bar
Medium
Reverse Band

23
Flat Bench Press
Cambered Bar
Close
Reverse Band

24
Flat Bench Press
Olympic Bar
Close
Reverse Band

25
Flat Bench Press
Cambered Bar
Wide
Weight Releasers

26
Flat Bench Press
Olympic Bar
Wide
Weight Releasers

27
Flat Bench Press
Cambered Bar
Medium
Weight Releasers

28
Flat Bench Press
Olympic Bar
Medium
Weight Releasers

29
Flat Bench Press
Cambered Bar
Close
Weight Releasers

30
Flat Bench Press
Olympic Bar
Close
Weight Releasers

31
Incline Press
Cambered Bar
Wide


32
Incline Press
Olympic Bar
Wide


33
Incline Press
Cambered Bar
Medium


34
Incline Press
Olympic Bar
Medium


35
Incline Press
Cambered Bar
Close


36
Incline Press
Olympic Bar
Close


37
Incline Press
Cambered Bar
Wide
Chains

38
Incline Press
Olympic Bar
Wide
Chains

39
Incline Press
Cambered Bar
Medium
Chains

40
Incline Press
Olympic Bar
Medium
Chains

41
Incline Press
Cambered Bar
Close
Chains

42
Incline Press
Olympic Bar
Close
Chains

43
Incline Press
Cambered Bar
Wide
Bands

44
Incline Press
Olympic Bar
Wide
Bands

45
Incline Press
Cambered Bar
Medium
Bands

46
Incline Press
Olympic Bar
Medium
Bands

47
Incline Press
Cambered Bar
Close
Bands

48
Incline Press
Olympic Bar
Close
Bands

49
Incline Press
Cambered Bar
Wide
Reverse Band

50
Incline Press
Olympic Bar
Wide
Reverse Band

51
Incline Press
Cambered Bar
Medium
Reverse Band

52
Incline Press
Olympic Bar
Medium
Reverse Band

53
Incline Press
Cambered Bar
Close
Reverse Band

54
Incline Press
Olympic Bar
Close
Reverse Band

55
Incline Press
Cambered Bar
Wide
Weight Releasers

56
Incline Press
Olympic Bar
Wide
Weight Releasers

57
Incline Press
Cambered Bar
Medium
Weight Releasers

58
Incline Press
Olympic Bar
Medium
Weight Releasers

59
Incline Press
Cambered Bar
Close
Weight Releasers

60
Incline Press
Olympic Bar
Close
Weight Releasers

61
Decline Press
Cambered Bar
Wide


62
Decline Press
Olympic Bar
Wide


63
Decline Press
Cambered Bar
Medium


64
Decline Press
Olympic Bar
Medium


65
Decline Press
Cambered Bar
Close


66
Decline Press
Olympic Bar
Close


67
Decline Press
Cambered Bar
Wide
Chains

68
Decline Press
Olympic Bar
Wide
Chains

69
Decline Press
Cambered Bar
Medium
Chains

70
Decline Press
Olympic Bar
Medium
Chains

71
Decline Press
Cambered Bar
Close
Chains

72
Decline Press
Olympic Bar
Close
Chains

73
Decline Press
Cambered Bar
Wide
Bands

74
Decline Press
Olympic Bar
Wide
Bands

75
Decline Press
Cambered Bar
Medium
Bands

76
Decline Press
Olympic Bar
Medium
Bands

77
Decline Press
Cambered Bar
Close
Bands

78
Decline Press
Olympic Bar
Close
Bands

79
Decline Press
Cambered Bar
Wide
Reverse Band

80
Decline Press
Olympic Bar
Wide
Reverse Band

81
Decline Press
Cambered Bar
Medium
Reverse Band

82
Decline Press
Olympic Bar
Medium
Reverse Band

83
Decline Press
Cambered Bar
Close
Reverse Band

84
Decline Press
Olympic Bar
Close
Reverse Band

85
Decline Press
Cambered Bar
Wide
Weight Releasers

86
Decline Press
Olympic Bar
Wide
Weight Releasers

87
Decline Press
Cambered Bar
Medium
Weight Releasers

88
Decline Press
Olympic Bar
Medium
Weight Releasers

89
Decline Press
Cambered Bar
Close
Weight Releasers

90
Decline Press
Olympic Bar
Close
Weight Releasers

91
2 Board Press
Cambered Bar
Wide


92
2 Board Press
Olympic Bar
Wide


93
2 Board Press
Cambered Bar
Medium


94
2 Board Press
Olympic Bar
Medium


95
2 Board Press
Cambered Bar
Close


96
2 Board Press
Olympic Bar
Close


97
2 Board Press
Cambered Bar
Wide
Chains

98
2 Board Press
Olympic Bar
Wide
Chains

99
2 Board Press
Cambered Bar
Medium
Chains

100
2 Board Press
Olympic Bar
Medium
Chains

101
2 Board Press
Cambered Bar
Close
Chains

102
2 Board Press
Olympic Bar
Close
Chains

103
2 Board Press
Cambered Bar
Wide
Bands

104
2 Board Press
Olympic Bar
Wide
Bands

105
2 Board Press
Cambered Bar
Medium
Bands

106
2 Board Press
Olympic Bar
Medium
Bands

107
2 Board Press
Cambered Bar
Close
Bands

108
2 Board Press
Olympic Bar
Close
Bands

109
2 Board Press
Cambered Bar
Wide
Reverse Band

110
2 Board Press
Olympic Bar
Wide
Reverse Band

111
2 Board Press
Cambered Bar
Medium
Reverse Band

112
2 Board Press
Olympic Bar
Medium
Reverse Band

113
2 Board Press
Cambered Bar
Close
Reverse Band

114
2 Board Press
Olympic Bar
Close
Reverse Band

115
2 Board Press
Cambered Bar
Wide
Weight Releasers

116
2 Board Press
Olympic Bar
Wide
Weight Releasers

117
2 Board Press
Cambered Bar
Medium
Weight Releasers

118
2 Board Press
Olympic Bar
Medium
Weight Releasers

119
2 Board Press
Cambered Bar
Close
Weight Releasers

120
2 Board Press
Olympic Bar
Close
Weight Releasers

121
3 Board Press
Cambered Bar
Wide


122
3 Board Press
Olympic Bar
Wide


123
3 Board Press
Cambered Bar
Medium


124
3 Board Press
Olympic Bar
Medium


125
3 Board Press
Cambered Bar
Close


126
3 Board Press
Olympic Bar
Close


127
3 Board Press
Cambered Bar
Wide
Chains

128
3 Board Press
Olympic Bar
Wide
Chains

129
3 Board Press
Cambered Bar
Medium
Chains

130
3 Board Press
Olympic Bar
Medium
Chains

131
3 Board Press
Cambered Bar
Close
Chains

132
3 Board Press
Olympic Bar
Close
Chains

133
3 Board Press
Cambered Bar
Wide
Bands

134
3 Board Press
Olympic Bar
Wide
Bands

135
3 Board Press
Cambered Bar
Medium
Bands

136
3 Board Press
Olympic Bar
Medium
Bands

137
3 Board Press
Cambered Bar
Close
Bands

138
3 Board Press
Olympic Bar
Close
Bands

139
3 Board Press
Cambered Bar
Wide
Reverse Band

140
3 Board Press
Olympic Bar
Wide
Reverse Band

141
3 Board Press
Cambered Bar
Medium
Reverse Band

142
3 Board Press
Olympic Bar
Medium
Reverse Band

143
3 Board Press
Cambered Bar
Close
Reverse Band

144
3 Board Press
Olympic Bar
Close
Reverse Band

145
3 Board Press
Cambered Bar
Wide
Weight Releasers

146
3 Board Press
Olympic Bar
Wide
Weight Releasers

147
3 Board Press
Cambered Bar
Medium
Weight Releasers

148
3 Board Press
Olympic Bar
Medium
Weight Releasers

149
3 Board Press
Cambered Bar
Close
Weight Releasers

150
3 Board Press
Olympic Bar
Close
Weight Releasers

151
Floor Press
Cambered Bar
Wide


152
Floor Press
Olympic Bar
Wide


153
Floor Press
Cambered Bar
Medium


154
Floor Press
Olympic Bar
Medium


155
Floor Press
Cambered Bar
Close


156
Floor Press
Olympic Bar
Close


157
Floor Press
Cambered Bar
Wide
Chains

158
Floor Press
Olympic Bar
Wide
Chains

159
Floor Press
Cambered Bar
Medium
Chains

160
Floor Press
Olympic Bar
Medium
Chains

161
Floor Press
Cambered Bar
Close
Chains

162
Floor Press
Olympic Bar
Close
Chains

163
Floor Press
Cambered Bar
Wide
Bands

164
Floor Press
Olympic Bar
Wide
Bands

165
Floor Press
Cambered Bar
Medium
Bands

166
Floor Press
Olympic Bar
Medium
Bands

167
Floor Press
Cambered Bar
Close
Bands

168
Floor Press
Olympic Bar
Close
Bands

169
Floor Press
Cambered Bar
Wide
Reverse Band

170
Floor Press
Olympic Bar
Wide
Reverse Band

171
Floor Press
Cambered Bar
Medium
Reverse Band

172
Floor Press
Olympic Bar
Medium
Reverse Band

173
Floor Press
Cambered Bar
Close
Reverse Band

174
Floor Press
Olympic Bar
Close
Reverse Band

181
JM Press
Cambered Bar
Wide


182
JM Press
Olympic Bar
Wide


184
JM Press
Olympic Bar
Medium


186
JM Press
Olympic Bar
Close


188
JM Press
Olympic Bar
Wide
Chains

190
JM Press
Olympic Bar
Medium
Chains

192
JM Press
Olympic Bar
Close
Chains

194
JM Press
Olympic Bar
Wide
Bands

196
JM Press
Olympic Bar
Medium
Bands

198
JM Press
Olympic Bar
Close
Bands

200
JM Press
Olympic Bar
Wide
Reverse Band

202
JM Press
Olympic Bar
Medium
Reverse Band

204
JM Press
Olympic Bar
Close
Reverse Band

206
JM Press
Olympic Bar
Wide
Weight Releasers

208
JM Press
Olympic Bar
Medium
Weight Releasers

210
JM Press
Olympic Bar
Close
Weight Releasers

211
Pin Presses
Olympic Bar
Wide


212
Pin Presses
Olympic Bar
Medium


213
Pin Presses
Olympic Bar
Close


214
Pin Presses
Olympic Bar
Wide
Chains

215
Pin Presses
Olympic Bar
Medium
Chains

216
Pin Presses
Olympic Bar
Close
Chains

217
Pin Presses
Olympic Bar
Wide
Bands

218
Pin Presses
Olympic Bar
Medium
Bands

219
Pin Presses
Olympic Bar
Close
Bands

220
Pin Presses
Olympic Bar
Wide
Reverse Band

221
Pin Presses
Olympic Bar
Medium
Reverse Band

222
Pin Presses
Olympic Bar
Close
Reverse Band

223
Carpet Press
Cambered Bar
Wide


224
Carpet Press
Olympic Bar
Wide


225
Carpet Press
Cambered Bar
Medium


226
Carpet Press
Olympic Bar
Medium


227
Carpet Press
Cambered Bar
Close


228
Carpet Press
Olympic Bar
Close


229
Carpet Press
Cambered Bar
Wide
Chains

230
Carpet Press
Olympic Bar
Wide
Chains

231
Carpet Press
Cambered Bar
Medium
Chains

232
Carpet Press
Olympic Bar
Medium
Chains

233
Carpet Press
Cambered Bar
Close
Chains

234
Carpet Press
Olympic Bar
Close
Chains

235
Carpet Press
Cambered Bar
Wide
Bands

236
Carpet Press
Olympic Bar
Wide
Bands

237
Carpet Press
Cambered Bar
Medium
Bands

238
Carpet Press
Olympic Bar
Medium
Bands

239
Carpet Press
Cambered Bar
Close
Bands

240
Carpet Press
Olympic Bar
Close
Bands

241
Carpet Press
Cambered Bar
Wide
Reverse Band

242
Carpet Press
Olympic Bar
Wide
Reverse Band

243
Carpet Press
Cambered Bar
Medium
Reverse Band

244
Carpet Press
Olympic Bar
Medium
Reverse Band

245
Carpet Press
Cambered Bar
Close
Reverse Band

246
Carpet Press
Olympic Bar
Close
Reverse Band

247
Carpet Press
Cambered Bar
Wide
Weight Releasers

248
Carpet Press
Olympic Bar
Wide
Weight Releasers

249
Carpet Press
Cambered Bar
Medium
Weight Releasers

250
Carpet Press
Olympic Bar
Medium
Weight Releasers

251
Carpet Press
Cambered Bar
Close
Weight Releasers

252
Carpet Press
Olympic Bar
Close
Weight Releasers

253
JM Carpet Press
Cambered Bar
Wide


254
JM Carpet Press
Olympic Bar
Wide


255
JM Carpet Press
Cambered Bar
Medium


256
JM Carpet Press
Olympic Bar
Medium


257
JM Carpet Press
Cambered Bar
Close


258
JM Carpet Press
Olympic Bar
Close


259
JM Carpet Press
Cambered Bar
Wide
Chains

260
JM Carpet Press
Olympic Bar
Wide
Chains

261
JM Carpet Press
Cambered Bar
Medium
Chains

262
JM Carpet Press
Olympic Bar
Medium
Chains

263
JM Carpet Press
Cambered Bar
Close
Chains

264
JM Carpet Press
Olympic Bar
Close
Chains

265
JM Carpet Press
Cambered Bar
Wide
Bands

266
JM Carpet Press
Olympic Bar
Wide
Bands

267
JM Carpet Press
Cambered Bar
Medium
Bands

268
JM Carpet Press
Olympic Bar
Medium
Bands

269
JM Carpet Press
Cambered Bar
Close
Bands

270
JM Carpet Press
Olympic Bar
Close
Bands

271
JM Carpet Press
Cambered Bar
Wide
Reverse Band

272
JM Carpet Press
Olympic Bar
Wide
Reverse Band

273
JM Carpet Press
Cambered Bar
Medium
Reverse Band

274
JM Carpet Press
Olympic Bar
Medium
Reverse Band

275
JM Carpet Press
Cambered Bar
Close
Reverse Band

276
JM Carpet Press
Olympic Bar
Close
Reverse Band

277
JM Carpet Press
Cambered Bar
Wide
Weight Releasers

278
JM Carpet Press
Olympic Bar
Wide
Weight Releasers

279
JM Carpet Press
Cambered Bar
Medium
Weight Releasers

280
JM Carpet Press
Olympic Bar
Medium
Weight Releasers

281
JM Carpet Press
Cambered Bar
Close
Weight Releasers

282
JM Carpet Press
Olympic Bar
Close
Weight Releasers

284
JM Floor Press
Olympic Bar
Wide


286
JM Floor Press
Olympic Bar
Medium


288
JM Floor Press
Olympic Bar
Close


290
JM Floor Press
Olympic Bar
Wide
Chains

292
JM Floor Press
Olympic Bar
Medium
Chains

294
JM Floor Press
Olympic Bar
Close
Chains

296
JM Floor Press
Olympic Bar
Wide
Bands

298
JM Floor Press
Olympic Bar
Medium
Bands

300
JM Floor Press
Olympic Bar
Close
Bands

302
JM Floor Press
Olympic Bar
Wide
Reverse Band

304
JM Floor Press
Olympic Bar
Medium
Reverse Band

306
JM Floor Press
Olympic Bar
Close
Reverse Band







2004/12/01, 03:51 AM
:::drools::::


this should be a sticky....amazing post gator
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2004/12/01, 04:11 PM
I agree. This post along with the dl and squat max effort post should be made sticky.
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2004/12/14, 09:39 AM
sticky this one with the westside template
Tinnuk
Tinnuk
Posts: 291
Joined: 2005/12/19
Canada
2007/12/05, 02:24 PM
Just wondering why this is titled "max effort exercises"? These just seem to be bench variations without any indication to the intensity.

Great post anyway.:)
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2007/12/06, 12:50 PM
Because they are all variations that can be used for max effort lifts within the westside, or any other conjugated training plan. They are the lifts that will have the greatest carryover for powerlifting, and they all lend themselves to being done at high intensities.



--------------
SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
Tinnuk
Tinnuk
Posts: 291
Joined: 2005/12/19
Canada
2007/12/06, 04:20 PM
Of course that's not to say that they couldn't be used otherwise?
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2007/12/06, 11:30 PM
Nope, no reason why not.

Certain lifts are just more effective than others at higher intensities (big lifts, oly, etc) because of their nature. Now, while these lifts can still be done at a lower intensity or even for supplemental work, the inverse is not necessarily true of other exercises.

You wouldn't do a 3rm rear delt raise, but there is no reason you can't do a 2 board press with chains for repetition work.

--------------
SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk