Bench weights wrap

Exercices

Bench weights wrap

S3-09S3-10S3-11
Flat benchHaltères
Intermediate
Dosage recommandé
Séries
3-5
Reps
8-15 Rest 60-90 s
Adapte selon ta méthode et ton objectif → Méthodes
TIMER
REPOS
15s
30s
45s
1:00
1:30
2:00
2:30
3:00
3:30
4:00
4:30
5:00
PectorauxDeltoïdeTriceps brachial
ChestShouldersArms
Tap to explore

Execution

1

Shoulder blades pressed against bench

2

feet on the ground

3

slightly convergent trajectory

4

Execution: feet on the ground

Compatible methods

APS (Antagonist Paired Set)

Volume gain
Endurance
2/5
Hypertrophy
5/5
Strength
4/5
Power
3/5

Constant Load

Strength endurance
Endurance
5/5
Hypertrophy
3/5
Strength
2/5
Power
1/5

Bulgarian Method

Power gain
Endurance
1/5
Hypertrophy
2/5
Strength
4/5
Power
5/5

Double Progression

Power gain
Endurance
2/5
Hypertrophy
3/5
Strength
4/5
Power
5/5

Pyramid Method

Strength endurance
Endurance
4/5
Hypertrophy
4/5
Strength
3/5
Power
2/5

Super Set

Volume gain
Endurance
2/5
Hypertrophy
5/5
Strength
4/5
Power
3/5

Drop Set

Volume gain
Endurance
3/5
Hypertrophy
5/5
Strength
4/5
Power
4/5

Static-Dynamic

Power gain
Endurance
2/5
Hypertrophy
2/5
Strength
4/5
Power
5/5

Centurion Challenge

Strength endurance
Endurance
5/5
Hypertrophy
3/5
Strength
2/5
Power
1/5

Half Pyramid Strength

Power gain
Endurance
1/5
Hypertrophy
2/5
Strength
5/5
Power
4/5

Rest Pause

Volume gain
Endurance
2/5
Hypertrophy
5/5
Strength
4/5
Power
3/5

Pre-Exhaustion

Volume gain
Endurance
5/5
Hypertrophy
4/5
Strength
4/5
Power
2/5

Half Pyramid

Volume gain
Endurance
2/5
Hypertrophy
5/5
Strength
4/5
Power
2/5

Complementary exercises

AntagonistePronation pull-ups
AntagonisteSeated Cable Row
AntagonisteRowing halteres penche
AntagonisteRowing one-arm lift

Other exercises in this session

S3-01Classic pumps
S3-16Curl biceps weights standing
S3-03Declined pumps (raised feet)
S3-02Diamond pumps
S3-18Extension triceps overhead haltere
S3-20Face elasticized sweaters
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