OtherWeightlifting
Feral Bench Press Havoc
6-3-3-6-3-3
Weightlifting
Solo
Workout Details
Other
For Load:
Bench Press
6-3-3-6-3-3 reps
Coaching Tips
Strategy
- 1Build up weight progressively across the sets while maintaining form.
- 2Focus on explosive strength on the press and controlled descent on the way down.
- 3Consider reducing weights for the last sets if fatigue sets in to maintain form.
- 4Rest adequately between sets, especially after heavier attempts.
- 5Pay attention to bar path—keep it in a straight line above your chest.
Safety Considerations
Technical Focus
Ensure proper wrist and elbow alignment to avoid injury.
Recommended Warm-Up
Warm-Up:
- 10 Air Squats
- 30 Jumping Jacks
Mobility Work:
- Shoulder Stretch - 1 min(Each side)
- Chest Opener - 1 min
- Wrist Flexor Stretch - 1 min
Activation Sets:
2 rounds- 8-10 Push-ups(Focus on form and full range of motion.)
- 5-8 Bench Press (Empty Bar)(Use just the barbell to practice mechanics.)
Scaling Options
Intermediate
Reduce the weight by ~20%.
- 1
bench press
Reduce weight by ~20%
Weight: 160/110 lbs (72/50 kg)
Scaled
Reduce the weight by ~40%.
- 1
bench press
Reduce weight by ~40%
Weight: 120/70 lbs (54/32 kg)
- 2
bench press
Perform Push-Ups as a modification