Hi,
I have recently started the 12 wk strength program 3, and I am not sure what pressing variations I should pick instead of the ones I cannot do (due to lack of equipment mostly).
I tried picking the pressing variations I liked, but i’m not sure how effective they are in the context of the program, mostly because I dont undestand the categories of the exercises: Sports Form, Developmental, Etc…
So my questions are:
What exercises Should I pick? the ones I can’t do are board press, slingshot, wide grip bench(this one is just uncomfortable) and low incline. I should mention that I am also interested in increasing my OHP although in secondary priority to the bench.
What is the purpose of each pressing category? just so I can make proper modifications by myself in the future.
Thanks for the post. I assume you’re referring to Strength III, but correct me if I’m wrong. Additionally, when you say “press” I’m thinking overhead press, but you might be talking about bench press given the end of your first question. To be clear, I don’t think it’s really possible to train both the bench and the overhead press productively at the same time for most individuals who aren’t new to resistance training.
That said, here are the bench variations I like:
-Touch and go bench
-2 count paused bench
-3 count paused bench
-close grip bench
board press ( you can roll up a towel and use that as your “board”)
close grip board/towel press
pin press, chest level
-pin press, off chest
floor press
close grip floor press
I’d use the above for your 1* and 2* pressing movements. For the 3*, I’d pick an incline bench and overhead press if focusing on the bench press or vice versa if you’re focusing on the press.