#CompoundMovements

3 Things I’m doing to Bench 405 Again 1. Benching 2x a week 2. Using Bench Variations 3. Heavy Dips & OHP Fit from @gymshark [code DSHAN10] Fueled by @rawnutrition [code DYLAN] Training Plans in bio 📲

5 UPPER BODY MASS BUILDERS 💥 BB OHP 💥 Weighted Dips 💥 BB Row 💥 Bench Press 💥 Weighted Pull-Ups The basics work, don’t overcomplicate it. Heavy compounds for your upper body are the key to packing on mass. Go heavy on your dips, Pull-ups, BB Rows, BB OHP and BB Bench Press. Load them up, perform them early in your workouts and work in 2-8 rep range. Fit from @gymshark [code DSHAN10] Fueled by @rawnutrition [code DYLAN] Training Plans in bio 📲

#compoundlifts #squats #deadlifts #benchpress #pullups

Push Day Bench Press 1x2-4, 2x4-6 Weighted Dips 1x2-4, 2x4-6 Seated OHP 3x6-8 Pec Dec 3x8-12 Lateral Raises 3x8-12 +20 partials Cable French Press 2x8-12 Single Arm Pushdowns 2x8-12 Fit from @gymshark [code DSHAN10] Fueled by @rawnutrition [code DYLAN] Training Plans in bio 📲

🚨 DONT’T SKIP 🚨 1️⃣ Build a Strong Back (Your Bench Foundation) Your back stabilizes the entire press. If your lats and upper back are weak, your bench stalls. Key lifts: • Barbell Rows • Pull-ups / Lat Pulldowns • Seated Cable Rows Rule: 👉 Your pulling volume should match or exceed your pressing volume. ⸻ 2️⃣ Train Triceps Heavy Most missed benches happen at lockout, which is a tricep issue. Best tricep builders: • Close-Grip Bench Press • Weighted Dips • Skull Crushers • Cable Pushdowns Strong triceps = finishing the lift 🔥 ⸻ 3️⃣ Perfect Your Bench Setup Most people lose 30–40 lbs of strength from bad setup. Bench setup checklist: • Shoulder blades retracted and pinned • Feet driving into the floor • Slight arch in the upper back • Bar touches lower chest/sternum Think: 👉 Leg drive + tight back = more power ⸻ 4️⃣ Train the Bench Frequently If you only bench once a week, progress will be slow. Better approach: • Bench 2–3 times per week • One heavy day • One volume day • One speed/technique day Strength is a skill, and skill requires practice. ⸻ 5️⃣ Gain Strength & Bodyweight Most people who bench 225 are usually 180+ lbs with decent muscle mass. Focus on: • High protein intake • Progressive overload • Adequate calories • Proper recovery Muscle moves weight. 🥩 ⸻ ✅ Bonus Tip: Use progression like this: • 185 × 5 • 205 × 3 • 215 × 2 Once you hit those consistently, 225 will come quickly. #godsfirst #personaltrainer #onlinecoach #coach #besttrainer

Primary Bench Day + Accessories • Bench Press 1x1 150 kg (330 lb), 1x3 140 kg (308 lb) • Wide Grip Bench Press 2x6 125 kg (275 lb) • Weighted Dips 1x5 60 kg (132 lb), 2x7 40 kg (88 lb) • Weighted Pull Ups 1x5 40 kg (88 lb), 2x7 10 kg (22 lb) • Cable Lat Pull Downs 2x10 90 kg (198 lb) • Dumbbell Overhead Press 2x7 40 kg (88 lb) • Cable Side Lateral Raises 2x10 10 kg (22 lb) • Dumbbell Incline Curls 2x10 18 kg (39 lb) A very strong start to the block: 150 kg flew up for a single, followed by 140 kg which flew up just as fast for a triple & some wide grip bench press for some variation as I bench narrow by default. Wide grip bench seems to blow up my chest so it’s nice to implement it back into my training. Started doing weighted calisthenics again, starting off with weighted dips which felt surprisingly great. Surprisingly because I haven’t done weighted dips in months. Followed by weighted pull ups which felt slow & weak but that’s to be expected considering I’m heavier than I was when I used to do calisthenics. Next up, cable pulldowns, using a close grip to hit the inside back muscles, the ones that are more reasonable for stabilization. The pull ups will slam the outer back muscles so it’s a good balance. Dumbbell overhead presses hasn’t felt this strong in a very long time, this is the second block of DB OHP and the weight is shooting up. Could barely get 8 with the 35s, now I’m repping the 40s with a rep or two in the tank. Cable lat raises to really target the side delt, the bench & DB OHP blast my shoulders as well as the incline work I do on day 2 so getting some low impact isolation work is again, a good balance. Finishing off with dumbbell incline curls; I’ll be doing weighted chins and some heavy curls in at the end of the week so it’s nice to get the lighter, more targeted work out of the way (bicep long head). Overall a very successful session 💪 Fit @gymshark, dip belt @hardbody, fulled by @myprotein, code RYANPRICE for a discount & to support me 🙏 #gym #GymTok #workout #powerlifting #ryanpricelifts

Easy in concept, difficult in execution aka perfection 👌

Want bigger numbers on your lifts? Start here 🔻 1) Pick a target Be specific. What do you want to hit on your squat, bench, or deadlift? Write the number down and train with intention ⭐️ 2) Build in a volume phase Spend 4–6 weeks building muscle and sharpening technique Train each muscle group 2x per week and live in those productive rep ranges: 6–12 reps with some higher-rep work mixed in 💪🏽 3) Move into a strength phase Now it’s time to teach that new muscle how to produce force ⚔️ Train your main compound lifts at least 1x per week ☝🏽 And NO…you do not need to max out every week Focus on: Top set: 5–6 clean reps Follow-up sets: 3–5 quality reps Add weight gradually week to week Even 5 more pounds is still progress 4) Recovery MATTERS Eat well. Sleep great. Recover better⚡️ You do not get stronger by running yourself into the ground!! Take care of your body so you can keep showing up ⛑️ Adjustments will always be part of the process, that’s normal. The real key is staying consistent long enough to see the payoff! It may look and feel boring… but it’s a lot of fun when bigger weight starts moving 😏 STRENGTH IS BUILT THROUGH CONSISTENCY 💪🏽⚔️ #fitness #strengthtraining #powerlifting #workoutmotivation #weightlifting

The traditional deadlift doesn't belong in your hypertrophy program. It's a great fundamental movement but you don't need to do it EVER if your goal is hypertrophy and you're not a powerlifter. 👉You get better results with hypertrophy orientated alternatives like RDL or SLDL. As for bench press... do it right (it's easy) and you won't have a problem.. just like any other movement. 👉 DM me PLAYBOOK for my progression playbook. It's the exact framework I use with my clients to maximize the strength and muscle building process. 🏋🏻‍♂️ Code MINERFIT @versagripps

2 lifts to prioritize to get out of a bench plateau - Weighted Dips (100+% of bench 1RM) - Standing BB OHP (60+% of bench 1RM) I like looking at my strength ratios between those lifts and my bench and trying to work on decreasing the gap between them. A ratio to aim for would be to Dip 100+% of your bench max. So for example if my bench max is 405 I should aim to dip 405 (body weight + weight added). Right now I can dip 425 or 105%. If I were significantly below that ratio then that can be something to address and work on to get closer to or over that 100% ratio. Another ratio to address would be aiming to OHP 60% of your bench max. So if I can bench 405 I should aim to OHP 240. Right now my OHP is 230 or 57%. So that’s a lift I could prioritize and improve to help my bench press. If you never really trained these two lifts heavy like your bench I recommend doing so. Loading those lifts heavy and working to progress them week to week can help significantly in improving your bench press. So if you found you have a large ratio deficit in one or both of these lifts, start prioritizing them and decreasing that gap to help bring up your bench. Fit from @gymshark [code DSHAN10] Fueled by @rawnutrition [code DYLAN] Training Plans in bio 📲

Do These 11 Exercises To Become A Weapon: 💥 Sprints 💥 Dips 💥 Back Squats 💥 BB Overhead Press 💥 Power Cleans 💥 Seated Jumps 💥 BB Romanian Deadlifts 💥 Bench Press 💥 BB Row 💥 Deadlift 💥 Pull-ups Sprinting, jumping and lifting heavy will turn you into an absolute weapon. Sprint and Jump with max intent. Squat, Deadlift, RDL and Clean heavy to build big, strong and powerful legs. Press, Row, Pull and Dip to get a jacked and strong upper body. Do the compounds and load them up. Get bigger, stronger and more athletic. Become a weapon. Fit from @gymshark [code DSHAN10] Fueled by @rawnutrition [code DYLAN] Training Plans in bio 📲

505 AMRAP SET Squat has been moving recently. might have to keep this bulk going 🤔 Fit from @gymshark [code DSHAN10] Fueled by @rawnutrition [code DYLAN] Training Plans in bio 📲