Bench Workout Plan For Beginners

In week 1 you ll perform three sets of every exercise per workout which over the course of the week adds up to nine sets total for each bodypart a good starting volume for your purposes.

Bench workout plan for beginners. I personally encourage people to aim for a weight that they can lift for 8 10 reps. With the exception of crunches for abs you ll do 8 12 reps per set. Another way to target your pectoralis major is. The middle chest is best stimulated from exercises done on a flat bench.

This method can go into whatever workout routine you re doing but it s designed to be performed once a week. The program works the whole body which is crucial for maintaining balance and sparking overall growth. The point of this workout challenge is to get you to start working out regularly and create a healthy habit. Bench press 3 sets of 8 10 reps.

This challenge will prepare you for a more detailed and personalized workout plan such as the 6 week shape up plan or the 12 week workout plan in the adidas. It is also the exercise which most people associate with weight training. 2 minutes rest between sets. Rows 3 sets of 8 10 reps.

Try using your weight bench to do dumbbell flyes which also target. Many beginner strength programs will encourage you to keep things simple and just do 5 sets of 5 reps for each exercise in an effort to optimize progress as a beginner interested in strength gains. What is a good routine to start on a weight bench. You ll start out with 75 of your max for a set of 2 reps then work up to 96 of your max.

The upper chest is best stimulated from exercises done on a 30 45 incline bench. This program is best suited for large compound movements. Triceps press downs 1 set of 10 12 reps. This is exactly what most people fail to do before they actually see results.

Now i would only do bench partials up to week 6 and what it is doing the bench in a power rack and setting the pins at the halfway point on the bench so that you can focus on locking out. Perform each workout 1 2 and 3 once a week for eight weeks. 1 minute rest between sets. Each workout will take about 35 minutes.

2 minutes rest between sets. For example incline barbell and dumbbell bench press or incline dumbbell flyes are great upper chest exercises. Perhaps the most common use for the weight bench is bench presses. Squats 3 sets of 8 10 reps.

Rest at least a day between each session. 2 minutes rest between sets. Bench on the bench. This gives you a chance to really work on your form and lift safely.

To perform a basic bench press you just need to lie down flat on a solid bench and lift a barbell straight up from your chest until your arms are straight and then lower.