Bench Press Workout Plan

Each workout will take about 35 minutes. Take a moment to really dig deep and identify your individual weaknesses. These muscles include shoulders triceps back and even legs.

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Since volume is high there should be a minimum of two days off.

Bench press workout plan. Load a barbell with a weight you can lift 10 times. I m constantly shocked by how little people who complain about. Set 3 final set perform for max safe reps. Bench schedule and workout plan weeks 1 2 hypertrophy day 1.

In this workout you re going to do a lot more than that. The key in increasing your bench press is to train the muscles you use to bench press. In this 30 day periodized program to help you bench press 315 pounds you ll be benching on mondays thursdays and saturdays using weight based off a 315 1rm multiplying your 1rm by the decimal e. Up your training frequency.

The bench press is an important strength exercise for developing strength and muscular development in the chest shoulders back shoulders and core. Perform each exercise as straight sets completing all the prescribed sets for one exercise before moving on to the next. 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.

If you are able to perform more than 5 reps on the final set add weight the next time you deadlift. Attack your individual weaknesses. Set 1 60 of your final set weight x 5 reps. Set 2 80 of your final set weight x 5 reps.

This just goes to show you that old school techniques are still working today and will continue to work. 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. I always do legs right after chest because my muscles are so fatigued triceps shoulders and chest and i definitely don t want to have an injury. Here are the essentials.

Done properly it can build significant strength in the lats as well making it an effective way to improve your pushing power. Best bench press workout my favorite revealed for years i have used a very simplistic bench press routine when i want to go after raw strength gains and it just works like clock work 27 years. Now do as many reps as you can with good form in 30 minutes. Perform each workout 1 2 and 3 once a week for eight weeks.

Rest at least a day between each session.