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There is a simple saying in the strength world.
Bench press plan. This routine was designed to give you a step by step rep by rep outline that when used as instructed will increase bench press numbers far. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. This diy weight bench is made out of 2x4s some plywood and some foam and fabric and is designed for bench pressing.
Powerlifting programs specific to the bench press are a great way to make gains. For the bench press start with a weight that is 65 of your one rep max. Monday heavy bench press upper.
The following program is merely one option. I do not recommend running this if your current max is below 185 pounds. 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.
Download the benchpress plan good. Assemble the bench the structure for the bench is made out of 2x4s glued and screwed together. I have used this training protocol for many years at various times when i needed to add some poundage to my benching.
Tuesday lower squat focus. As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises. This is true yet focussing on the same bench press movement over and over again can lead to injury or training plateaus.
A piece of 3 4 thick plywood 9 5 by 48 was screwed to the bench structure before a piece of foam was. It was a really easy build mostly involving right angle cuts on 2x4s. In this article i am going to outline a simple but effective short term plan that will enable you to add some pretty impressive weight to your bench press in a relatively short period of time.
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