Bent press instead of TGU

Matt L

Level 3 Valued Member
Hello friends,

I it okay if I substitute the bent press for the TGU? I want to incorporate S&S into my clean and pressing routine, but I do not have enough flooor space to do getups. will it be a good substitute?


Thankyou very much!
 

mikhael

Level 7 Valued Member
Hi.
If you want to substitute TGU with BP, I have a good news for you, yes you can. Search for Bent&Sinister. It's a program similar to S&S and also very good tool for building strength.
 

Matt L

Level 3 Valued Member
If I may ask, what are distinct strength gains I can have when I perform the bent press vs getup?
 

Maine-ah KB

Level 7 Valued Member
so the bent press strengthens the lats and triceps (especially if you lower it in the military press fashion.) it trains the core, shoulders and hips differently than the TGU, whether it's better or not depends on the individual and they're goals. IMO

Though I personally think that training both movements have a lot of benefits. I believe it was Iron Tamer that said "the bent press picks up where the TGU leaves off"
 
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Shahaf Levin

Level 5 Valued Member
I believe it was Iron Tamer that said "the bent press picks up where the TGU leaves off"
I remember him saying that as well, and I think it is a good point. You can switch TGU with bent press (this is essentially Bent & Sinister as mentioned above), but one has to understand that the bent press is further away in the "developmental-progression" than the TGU (read: more demanding technically)... at least IMO, and Dave Whithey's .

[EDIT: added (read:...)]
 
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Matt L

Level 3 Valued Member
I remember him saying that as well, and I think it is a good point. You can switch TGU with bent press (this is essentially Bent & Sinister as mentioned above), but one has to understand that the bent press is further away in the "developmental-progression" than the TGU... at least IMO, and Dave Whithey's .
what do you mean by developmental progression? I am sorry, if this is from a book, I have bot read any as I am not able to get them anywhere :(
 

Kyle Kowalczuk

Level 4 Valued Member
If I may ask, what are distinct strength gains I can have when I perform the bent press vs getup?
I have had great gains in my kb press using the bent press. It develops more of the “horsepower” needed for pressing and grinding strength. The get up is a fabulous exercise to develop dynamic stabilization that is a requisite for efficient pressing. In my experience and with the athletes I work with, becoming proficient at the TGU first will translate better to the bent press than vice versa. Both do a great job though.

Good luck
 

Shahaf Levin

Level 5 Valued Member
what do you mean by developmental progression? I am sorry, if this is from a book, I have bot read any as I am not able to get them anywhere :(
The short answer for what "further away in the developmental progression" is more demanding technically (I added it to my post). A little longer answer is that the bent press calls for more mobility and dynamic stability than the TGU, with a higher center of gravity and smaller base of support.

As I understand it, from the POV of challenge to the nervous system, the higher the CoG and the smaller the base of support it is more challenging to stabilize. The reason I use the phrase "developmental progression" is that these challenges correspond to the stages of movement learning in a developing human (the phrasing and idea is from NDS/OS/FMS sources).

Thanks for highlighting me a non eloquent part in my post.
 
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Maine-ah KB

Level 7 Valued Member
I will also add that one of the great things about the bent press vs TGU is I can put up more weight. My 1rm for TGU is 40kg, its something I do and chant "stay tight, don't die, stay tight, don't die" while doing it, but I can bent press the same weight for 2 on a bad day and 3 on a good day without undo stress. so its a good way to get used to bigger weights.

I have had great gains in my kb press using the bent press
Same boat, I laugh sometimes because every time I get a bigger press I usually have been doing something else for a while.
 

Shawn90

Level 5 Valued Member
What can you say is the ideal bent press rep range I should gun for? Given that I think I can do more reps on the bent presses than lets say the TGU?
Imho singles. And alot of them. You can move more weight on bent presses than tgu and doing so will improve your tgu.

If you want multiple reps per set on bent press then i wouldnt do more than 3.
 

KenKennedy

Level 2 Valued Member
What can you say is the ideal bent press rep range I should gun for? Given that I think I can do more reps on the bent presses than lets say the TGU?
@Arryn Grogan gave me the advice, "I also utilize continuous reps for bent press. Rarely do I only do singles. I've taken my bent press up to 64kg this way."

@Pavel Macek also said, "According my research and experience, medium heavy doubles and triples are way to go - that is the rep range I use in my Royal Simple & Sinister program (snatch + bent press)."
 

Maine-ah KB

Level 7 Valued Member
What can you say is the ideal bent press rep range I should gun for? Given that I think I can do more reps on the bent presses than lets say the TGU?
I'll agree with everything @KenKennedy, but add a range of 1-5, with triples being right in the middle. I follow this base rule of thumb. 90% (or 2-3rm) singles, 80-85% (or 5ish rm) 1-3reps, 70% 1-5reps (really leaning in the 3-4 rep range). and IMO don't be afraid of doing 5reps, its a good way to practice technique and since its a lightish bent press you can get a heavy negative of a military press (practicing the grove, and building a little extra muscle)
 

Matt L

Level 3 Valued Member
I'll agree with everything @KenKennedy, but add a range of 1-5, with triples being right in the middle. I follow this base rule of thumb. 90% (or 2-3rm) singles, 80-85% (or 5ish rm) 1-3reps, 70% 1-5reps (really leaning in the 3-4 rep range). and IMO don't be afraid of doing 5reps, its a good way to practice technique and since its a lightish bent press you can get a heavy negative of a military press (practicing the grove, and building a little extra muscle)
I will try to gun for 5 sets of 3. I think I treated it too much like a TGU with doing singles. I do hope this also strengthens out my press haha.

Thank you all for your insights :D
 
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