Bench Press tip -- interesting or Bull?

How To Instantly Increase Your Bench Press Strength

hayward recommends reverse delt flies.  would this help or just generate more fatigue?


I train for strength/hypertrophy,  meaning I do a top set of 3-5 reps for compounds
5 minute rest between sets
2nd 6-8
3rd 8-12

I lol'd at that video, I could be wrong, however;
The thought of lactic acid being transfered from one place to the other makes zero sence.

So I train legs, do some calf raises inbetween sets and I'm going to have only achey calves tomorrow? Don't think so some how.

All this method is going to do is tire you out as Zach said.
Bodybuilders are clever when it comes to getting bigger, utilizing complete muscle isolation, the importance of negatives and maximum contraction, but they come out with alot of shit too.

I'd love to be corrected about the lactic acid being "transfered" somewhere else in the body, I like learning, but for me it makes no sence.
Also, stretching doesn't remove lactic acid.
Lactic acid is a waste product, and how do we get rid of waste? e.g. human waste, we flush a toilet.

To get the same effect in the body, we just have to get blood into that area, the oxygenated blood will enter the muscles, deoxygenated blood will leave, taking any waste products with it to be got rid of.
How do we do this? Either just every day activity or active recovery.

This isn't to say that we should do a set of the bar inbetween each set of bench, we're training, and should just focus on our next set.
But in a couple days, 5x10 of the bar or light dumbells will help get blood to the chest and speed recovery.

This. Completely flawed.

That doesn't mean it lacks value - what you are doing is inadvertantly taking the muscles contracted during the bench press through their range of motion (effectively stretching them but not to full ROM) without actually contracting them. This would improve bloodflow to the area without consuming energy for the next set.

Well...that's some of the worst form I've ever seen on reverse delt flies and it's pretty evident this guy has crappy mobility with his head jutting way forward every rep.
While we've all agree this is pretty nonsensical there is a BIT of truth or helpfulness in it. Engaging your traps between sets (without tiring them out) really can pump your bench up. So while performing rear delt flies might be idiotic performing a few scapular wall slides, y's, t's or i's with super light weights or no weight at all and just really getting that contraction going can make you much more stable. You're more stable, you can lift more weight and for more reps.
On the lactic acid note I believe ice baths and foam rolling will actually serve to rid you of that each for their own reasons.