Bench Press Workout Routine

For the bench press start with a weight that is 65 of your one rep max. Increase your strength with this workout june 10 2020 august 16 2013 by steve shaw this is an auto regulating workout routine designed specifically to help you bring your bench press numbers up. Don t mess with the bench press its loading or its progression scheme but everything else can be personalized for your individual needs.

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Bench press workout routine. I do not recommend running this if your current max is below 185 pounds. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. For most guys the bench press stalls somewhere between 225 and 315 pounds. Doing the typical pyramid sets of 12 10 8 and 6 reps as many do isn t going to unstick it.

This workout is tough. The bench press workout routine to build all around strength this three day program built around classic power lifts will toughen up your entire body. Yet bench press is not just an exercise to use as a measure of strength its one of the best exercises to train your power and bar speed. This particular program was designed for someone who is increasing their benching frequency from once to twice a week and who is weak off the chest but has a strong lockout which is the most common scenario i see.

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. It s a 30 minute mental and physical crucible that involves more bench press reps than you would normally do in a month. Alright here s the deal. If you struggle to answer the question of how much you bench or maybe you struggle to be proud of the number then this 6 week bench press power boosting workout routine is perfect for you.