The Westside Barbell Bench Press Manual
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Book Overview
Most bench programs stall out because they only change sets and reps on the same few exercises. Westside Barbell Bench Press Manual shows you a different way to build a big bench, by training the exact strengths that move the bar off your chest and through lockout.
In this manual, Louie Simmons explains how Westside uses the Conjugate System to develop world-class bench press strength. You'll learn how to organize training around the Dynamic Effort, Maximal Effort, and Repetition Effort Methods so bar speed, maximal strength, and muscle size all move up together instead of fighting each other.
Inside you'll find clear instruction on:
Dynamic Effort bench training with bands, chains, kettlebells, and the "future method" to build explosive pressing power and bar control.
Max Effort work using floor presses, board presses, rack presses, foam presses, inclines/declines, and 45+ rotating workouts so you can train heavy year-round without burning out.
Repetition Effort and GPP work to build the triceps, delts, lats, and upper back that actually drive your bench, including small workouts you can plug in between main sessions.
Bench press technique for both raw and shirted lifters, with practical cues to keep your shoulders healthy and your bar path efficient.
"Raw Bench Webs" that show what numbers you need in key special exercises to hit a 400, 500, or 600 lb raw bench, and how to bring up any weak link that's holding you back.
Meet prep, pre-hab and rehab ideas, and real Westside bench statistics from 600, 700, and 800+ lb benchers so you can see what this system has produced on the platform.
Whether you're a competitive powerlifter, a coach, or a lifter who simply wants a stronger, healthier bench press, this book gives you a step-by-step template built under heavy weights, not theory.
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