Favorite compound movement!

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GotTren

GotTren

Hiatus
What is everyone's all time favorite compound movement? Whether it's for mass, strength, or overall hypertrophy , hands down favorite move. I'll start to lay it out. My go to is weighted pull-ups. Why? It challenges your strength and will. I do 5 sets till failure. I like to start that movement on back day because it hits all the muscles you will be using on back day! Boom! Cmon guys let this thread blow up with ideas. I would like to learn some new moves and why I should incorporate! Thanks fellas!!!![emoji256][emoji382][emoji1587]


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It grows you on a whole, i like to go for it first thing on back day, max weight after a little warm up, then up to 5 sets increasing reps and slightly lowering weight, also gives you a great test boost and grows you every where.
 
farhadest said:
It grows you on a whole, i like to go for it first thing on back day, max weight after a little warm up, then up to 5 sets increasing reps and slightly lowering weight, also gives you a great test boost and grows you every where.
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Excellent choice brother! Absolutely a top fave move! Dreads do test your strength.


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Competition bench press will always be my favorite. APF or USPA regulations to be more specific. It's one that I've just always loved. Also the first exercise I ever learned. I remember my dad teaching me to bench press with the ez-curl bar when I was like 9 or 10 years old. high bar squat would be close second.
 
trekrider215 said:
Competition bench press will always be my favorite. APF or USPA regulations to be more specific. It's one that I've just always loved. Also the first exercise I ever learned. I remember my dad teaching me to bench press with the ez-curl bar when I was like 9 or 10 years old. high bar squat would be close second.
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Good choices here, but I need a little explanation. Competition bench press? What's the key difference from that to flat bench press?


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I have to agree with trekrider having competition bench as my favorite movement. It differs from regular bench by allowing you to arch your back so long as you shoulders, butt, and feet are touching the bench and floor. You must also pause on the chest waiting for a press command before completing the lift. Believe it or not this actually makes my bench stronger than touch and go. I also lift my head when bringing the bar to my chest to allow more room for my shoulders and this prevents most pain caused by this. Basically it is a full body press rather than chest and shoulders alone. With this lift I have been able to hit 455 with ease and can feel it as a whole body workout. I've had my lats, shoulders, chest, triceps, biceps, even gluten pumped from this lift haha.


GotTren said:
Good choices here, but I need a little explanation. Competition bench press? What's the key difference from that to flat bench press?


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Click to expand...
 
Chocolate Rain said:
I have to agree with trekrider having competition bench as my favorite movement. It differs from regular bench by allowing you to arch your back so long as you shoulders, butt, and feet are touching the bench and floor. You must also pause on the chest waiting for a press command before completing the lift. Believe it or not this actually makes my bench stronger than touch and go. I also lift my head when bringing the bar to my chest to allow more room for my shoulders and this prevents most pain caused by this. Basically it is a full body press rather than chest and shoulders alone. With this lift I have been able to hit 455 with ease and can feel it as a whole body workout. I've had my lats, shoulders, chest, triceps, biceps, even gluten pumped from this lift haha.
Click to expand...

Damn 455 that's very impressive! My max bench is 265 now. By next year I'm hoping I can get to 300. It has always been a weakness for me but surely is becoming a strength. I'm going to have to try this competition bench movement. Sounds pretty cool. Could you walk me through exactly how you set up as soon as your ass hits that bench


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https://www.youtube.com/watch?v=_QnwAoesJvQ

Watch this video. It's what I used to build up my bench. The easiest way to increase you bench is sheer volume. The more often you bench the higher your numbers will be. Obviously dial your form in first then just bang out the reps. When I hit 455 I was benching 2-3 times a week doing at least 5-8 working sets. This sounds like a lot but you adapt to it fairly quickly.


GotTren said:
Damn 455 that's very impressive! My max bench is 265 now. By next year I'm hoping I can get to 300. It has always been a weakness for me but surely is becoming a strength. I'm going to have to try this competition bench movement. Sounds pretty cool. Could you walk me through exactly how you set up as soon as your ass hits that bench


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