Best Bench Press Program

If you re a bench press addict and want to bench twice a week i d suggest doing some lighter moderate volume close grip work on the second day. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. The key is to start with an accurate max.

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This bench press program is broken up into 3 segments.

Best bench press program. It s not uncommon with this program to see a 20 50 pound increase in a lifter s bench press over a 16 week training period. You will move to a 5 5 with heavier weights. Weeks 3 4 transition period. In 1 week and listen up.

How the bench press program works. Weeks 1 2 rep work. The 5x5 is one of the most basic styles of workout programs known as a linear program in a linear program you progress in a straight line. Powerlifting programs specific to the bench press are a great way to make gains.

For 42 reps using this simple program. The best bench press routines help you stay focused during your workouts and give you a goal to strive toward. Train like a powerlifter for a while. Finally the best way to determine the ideal amount of volume for progress is to start small and progress slowly.

I ve used the following program with clients that are looking to add pounds to their bench press and extra pec mass. Let s face it everybody wants to increase their bench press but gym regulars and bodybuilders eventually hit a plateau and struggle to raise those bench press numbers. Put down that magazine article on how to increase your bench press by 20lbs. I think this program can be very effective at improving one s rep performance like an nfl combine test.

You re addicted to 3x10 and isolation cure. This program is non linear undulating on a weekly basis with one bench press workout per week. First let s address five of the most common problems i see then i ll get you set up on a monster bench program. What program is best for increasing your bench press.

Forget your other priorities for the next six weeks and i ll fast track you to a better bench press. My college workout partner worked up to 225 lbs. 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. Bench press workout program spreadsheets.

If you re only benching for about 25 working reps per week for example you. Each week the goal is varied and so are the sets reps and intensities strength work.