Bench Press Max Workout

Perform each workout once per week.

Bench press max workout. Below is a 4 week bench press pyramid routine that will get you out of your bench press rut and start building strength and muscle size. The 5 3 bench press program. 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. The next training day follows a progression toward a new 1 rep max and focuses on pause reps as well. Instead use light weights and perform 12 reps on every exercise.

But the key to upping your bench press max isn t to keep doing presses. The following workouts are to be completed 36 48 hours apart. At the ninth week consider testing your one rep max or determining your new 1rm by finding your 10rm the most weight you can do for 10 clean reps and multiplying that number by 1 33.

Monday heavy bench press upper. Now instead of lowering the bar and then pressing the weight you re going to be doing shrugs. This wave progression allows for a steady improvement in volume and intensity over a six week period with no need to deload before you test your bench press max on the seventh week.

The following program is merely one option. Use these charts as a guide to what you can bench for a maximum of one rep. It s to focus on other exercises that complement the bench press and.

The average weight most adult men and women can bench press depends on age fitness level and other factors. Bench press workout program spreadsheets. Reaching a bench press plateau can be aggravating.