Bench Press Workout Program

A bench press program is a training routine designed to increase an athlete s upper limit strength in the bench press their work capacity with the bench press or a similar goal. We ve got the program to help you do it and the simplicity of it may surprise you. Powerlifting programs specific to the bench press are a great way to make gains.

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For most guys the bench press stalls somewhere between 225 and 315 pounds.

Bench press workout program. It s time to add some plates to the bar and increase your bench press set. You should do your best to hit your chest 2 3x each week. The best bench press routines help you stay focused during your workouts and give you a goal to strive toward. It s a 30 minute mental and physical crucible that involves more bench press reps than you would normally do in a month.

This workout is tough. Doing the typical pyramid sets of 12 10 8 and 6 reps as many do isn t going to unstick it. The training programs people show me generally resemble a random grab bag of every press or triceps extension type movement imaginable with very little actual bench pressing. It s to focus on other exercises that complement the bench press and.

Bench press workout program spreadsheets. A workout routine will help to keep you on track and consistent. In each of these workouts the reps and sets will tell. But the key to upping your bench press max isn t to keep doing presses.

If you want a better bench testing yourself with an all out effort once a week isn t going to get you there. That rep scheme may be for building mass but to add plates you need to practice lifting heavy for 1 rep only this is how you prepare your body for the stress of a max lift. The more you bench press the less you can expect out of a program like this in the short term. So if you are wanting to increase mass to get bigger or increase your bench press then i would highly recommend looking into this program that was created by a professional in the field.

So let s be clear. The bench press can be a very stubborn mover for many lifters. Setting a goal when you go into the gym will help you avoid distraction and give you something to strive toward every workout. You ll see big gains quickly in eight weeks we bet you ll have added 35 pounds to your max.

You will get a detailed workout guide and log to get you started at the weight that works for you personally. A 20 30 pound increase in 4 months would be a solid bump. Reaching a bench press plateau can be aggravating. The following workouts are to be completed 36 48 hours apart.

Alright here s the deal. Your bench press workout routine is going to be the primary goal of your program yet you will have other exercises and workouts to balance your body and promote strength. I would hope that you add at least 15 pounds to your bench press each time you run this program.