{"id":11694,"date":"2019-06-04T08:51:55","date_gmt":"2019-06-04T12:51:55","guid":{"rendered":"https:\/\/leehayward.com\/blog\/?p=11694"},"modified":"2019-06-04T09:01:31","modified_gmt":"2019-06-04T13:01:31","slug":"bench-press-workout-build-bulletproof-shoulders","status":"publish","type":"post","link":"https:\/\/leehayward.com\/blog\/bench-press-workout-build-bulletproof-shoulders\/","title":{"rendered":"Bench Press Workout + Build Bulletproof Shoulders!"},"content":{"rendered":"

If you want to continue gaining strength on the bench press, try this Dynamic Effort Bench Press workout. It’s a great way of not only building explosive power but also introducing accommodating resistance into your training.<\/p>\n

Be careful, though!<\/strong><\/em><\/p>\n

Shoulder injuries from the bench press are very common. However, you can prevent a lot of injuries and build bulletproof shoulders by balancing your shoulder development. Most guys who do heavy pressing exercises often neglect the opposing muscles such as the rear delts.<\/p>\n

In the workout below you’ll see how to safely increase your bench press strength and “Bulletproof Your Shoulders”.<\/p>\n

Here’s The Complete Workout…<\/strong><\/u><\/p>\n

Warmup<\/strong>
\n– Light Cardio
\n– Lying Arm Circles (2×20 Reps)<\/p>\n

Bench Presses<\/strong>
\n– Resistance Band Bench Press – (8×3 Reps)
\n– Floor Pin-Press Lockouts – (Sets of 5 Reps until it gets hard)<\/p>\n

Rear Delts<\/strong>
\n– Face Pulls – (3×12+ reps)
\n– Band Pull Aparts – (3×12+ reps)
\n– Reverse Pec Dec Flys – (3×12+ reps)<\/p>\n

Back \/ Lats<\/strong>
\n– Wide Grip Pull-ups – (3 sets of as many reps as you can do)<\/p>\n

Shoulder & Core Stabilization<\/strong>
\n– Kettlebell Waiter Walks – (3 laps back and forth the gym)<\/p>\n

Watch and follow along with the full workout below…<\/p>\n