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This program is non linearundulating on a weekly basis with one bench press workout per week. How the bench press program works.
Powerlifting Bench Press Pyramid Program For Max Strength
Each week the goal is varied and so are the sets reps and intensities strength work explosive.
Bench press strength program. This program is not only used to help increase the bench press but other compound lifts also such as the squat and deadlift. Effective programming for the bench press requires well planned progression prevents overtraining stimulates hypertrophy and reinforces proper technique. Weeks 1 2 rep work.
The bench only training cycle can be used as a standalone program or you can write your own squat and deadlift workouts. Just make sure that you maintain a reasonable amount of assistance work as this is a vital part of improving your bench press strength. In this 30 day periodized program to help you bench press 315 pounds youll be benching on mondays thursdays and saturdays using weight based off a 315 1rm multiplying your 1rm by the decimal e.
Start with a weight that is 65 of your one rep max. By training the paused bench press spoto press close grip bench press dumbbell accessories and more these bench press routines will have you adding weight onto the bar in no time. Popular bench press routines.
Powerlifting bench press program spreadsheets powerlifting programs specific to the bench press are a great way to make gains. If you are unsure of your current max use the bench press calculator to help you guestimate. Roger riedinger beverly international magazine 15 3.
Even if youre not a competitive powerlifter or athlete you can learn a lot towards improving your strength by understanding and following a powerlifting bench press pyramid program designed to maximize your strength in an extremely short amount of time. The program is so superior a vast amount of football coaches around the nation adopt this type of training for their athletes. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week.
Bench press sets for the bench press start with a weight that is 65 of your one rep max. Ive used the following program with clients that are looking to add pounds to their bench press and extra pec mass. The full powerlifting cycle includes the exact same bench press workouts as the bench only cycle but includes jens prescriptions for squat and deadlift training.
Increase your bench press by thirty pounds in six weeks. This bench press program is broken up into 3 segments. This report contains details on a specific method of training that is drastically different from many of the current trends.
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