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Perform each workout 1 2 and 3 once a week for eight weeks. If you are unsure of your current max use the bench press calculator to help you guestimate.
Barbell Bench Press Exercise Instructions And Video
Perform each exercise as straight sets completing all the prescribed sets for one exercise before moving on to the next.
Bench press workouts. The bench press workout routine is a two day per week comprehensive plan aimed at complementing whole body work. Workout description this is a workout for late beginners and intermediate lifters designed to help pack on additional chest muscle mass while also bringing up your bench press strength. Bench press max chart.
Below is bench press chart that will help you estimate you 1 rep max. Choose from mid width benches olympic weight benches standard weight benches and utility benches. Week 1 8 sets x 8 reps at 55 of current one rep max.
You should see an increase in your bench press max of very close to thirty pounds or better. Resting for 60 90 seconds will be sufficient since this is more hypertrophy training. For the bench press start with a weight that is 65 of your one rep max.
Think about what exercises youre planning on so you can find the right workout bench for your needs. Start with a weight that is 65 of your one rep max. After all the best bench pressers and the most muscular guys in the days before super bench shirts and super steroid doses usually trained on the bench press three days per week.
Here is the break down. Thats a total of eighteen workouts. For the sets that allow for 10 reps such as bicep curls triceps extensions leg press leg curls calf raises etc.
The bench press workout schedule allows for other days to be devoted to developing the legs back and shoulders which will be imperative for growth and development. These muscles include shoulders triceps back and even legs. You will get a detailed workout guide and log to get you started at the weight that works for you personally.
Workout benches help provide a stable support and should have a sturdy and solid feel. I always do legs right after chest because my muscles are so fatigued triceps shoulders and chest and i definitely dont want to have an injury. A bench press is a key piece of equipment in any gym.
Rest at least a day between each session. You will be alternating between volume rep weeks and heavy singles. Each workout will take about 35 minutes.
Do you even bench their knee jerk answer is yes but a closer look at their program tells me barely the training programs people show me generally resemble a random grab. The key in increasing your bench press is to train the muscles you use to bench press. When someone comes to me complaining about their lagging bench press numbers i always start by asking the same question.
If your goal is to gain strength on the bench press rest 2 3 minutes between each set especially during weeks 4 and after. During week one you will perform 10 sets of 3 reps with your starting weight.
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