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The following workouts are to be completed 36 48 hours apart.
Beginner bench press program. A bench deload should be 60 of your max for only 3 sets of 5 reps per set. This position will help to protect your shoulders pecs and bicep tendons. As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises.
If you are a beginner you may want to use the 5 5 program. In a flat bench press your front deltoids are recruited a lot. Powerlifting programs specific to the bench press are a great way to make gains.
Beginner s bench press program. Tuesday lower squat focus. How to set up the bench press.
This being the case becoming strong in the shoulder press is going to help your bench. Bench press workout program spreadsheets. 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.
Your bench press workout routine is going to be the primary goal of your program yet you will have other exercises and workouts to balance your body and promote strength. Train like a powerlifter for a while. I ve even used it successfully with biceps curls.
Grab the bar shoulder width to just outside. First let s address five of the most common problems i see then i ll get you set up on a monster bench program. You can do other workouts.
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