Choosing assistance exercises

[kinski]

I'm changing my upper body programming to include a Max Effort day (Sundays) and a Repetition Effort day (Wednesdays). Assuming the bench press will be my Max Effort lift (PR set of 5), what do you feel would be the best exercise to use on the Repetition Effort day?

Would the extra muscle mass and range of motion worked through flat dumbbell presses be more effective than the neural/CNS adaptation acquired by sticking to the flat bench press for reps? I know this will have to be learned through time in the gym, but I figured you may have already applied similar methods with trainees and seen the results first hand.

Do you feel that performing any of the "Big 4" with lighter weights, perfect form, and higher reps carries over to the Max Effort sets better than a variation of those exercises would?

[Andy Baker (KSC)]

I do actually. I would do a medium grip bench press on your RE day. Not a close grip per se, but a little closer than normal. This has carryover to the wider grip you will use on your ME day.

[kinski]

Simple, concise, awesome answer. Thanks man!!! It's funny how simplicity is often the best choice. However, one point that might be germane: I feel much weaker at the bottom of the bench than I do at the top. If my Dips and OH Presses are any indication, I would say my triceps are quite strong for my frame. I think my weak point may actually be worked more effectively with a wider grip (just half a pube) over a medium grip.

[Andy Baker (KSC)]

You're the boss. Follow your instincts

[Carlos Daniel]

If the bottom is your weak point, I would consider doing pause bench.

[Andy Baker (KSC)]

If the bottom is your weak point, I would consider doing pause bench.

I would agree.