Love the fact that you go in depth on why and for whom are the specific variations good, not just a list dump with some extremely general info like most other RU-vidrs do, thanks a lot for that, David.
Hey David! I just tore my right lat, at least I think that’s what happened. I felt it tear but there is no bruising or swelling. I just wonder how I should approach building back and recovery, and how fast. Right now I can barely move. If I walk there is a lot of pain. I can’t stand up, bend down at all. Not stretch it. I know you went through an addictive tear. I wonder what you would do in my situation. Thanks!
As a wide grip bencher, I've added in close-grip larsen press in higher rep ranges (8-10) and it's been great for triceps development. I've done spoto press a lot but never in the 2-3 rep range. I was thinking of trying that but now I definitely will give it a shot. Great content as always
I'm a soft touch bencher and incorporate all these things into my training. One think I think you overlooked is long pause bench... Competition setup and descent but you hold the bottom position for upwards of 5 seconds.
I've reached very similar conclusions on my own for the first two. I don't mind doing sets up to 6 on the spoto press but I'm less concerned with the pause, similar to Mr. Spoto. I've also settled on only doing tempo reps as singles or as a double with the second rep being a comp rep. Appreciate the deep dive into bench press variations.
Do you also consider/prioritise different variations for different squat-styles. Like having specific squat variations that benefit a more narrow-stance fast-descent squat with more rebound (vs a wider-stance slower-descent)?
Do you ever program some machine work? I find that my bench is so dependent on the setup that it basically ends up being all fatigue and barely any stimulus. That works for high intensities but it's hard to get in any reasonable volume, even with feet up bench
