Bench Press Program Pdf
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Introduction the purpose of this program is to get stronger.
Bench press program pdf. Another important part of assistance work is that provides balance from. Scott warman s 10 week bench press peaking program is a bit different than many bench peaking programs in that it focuses on improving the 2rm by 10 lbs. Increase your strength with this workout.
Regular bench press 225 10 315 10 405 10 495 10 525 lbs 5 sets of 5 reps narrow and wide bench press 420 lbs 3 sets of 10 reps assistance work same as my light day. On the fifth set instead of doing only 3 reps try to get as many as possible stopping shy of failure. Powerlifting bench press pyramid program.
For example for the bench press one would use various chins rows dumbbell pressing and triceps work to improve the bench. Monday chest triceps exercise sets reps chest barbell bench press 4 10 8 8 6 incline bench press 3 8 8 6 decline bench press 3 8 8 6 dumbbell flys 2 10. Regular bench press 225 10 315 10 405 10 460 lbs 3 sets of 10 reps narrow and wide bench press 400 lbs 3 sets of 10 reps.
1rm improvements are saved for meet day. First let s address five of the most common problems i see then i ll get you set up on a monster bench program. While each plan is designed using the same training methodologies they differ in length to provide you with the best option to suit your specific schedule and needs.
Like many advanced peaking programs scott warman s is set up. Close grip bench press start with 70 of your one rep bench press max. Forget your other priorities for the next six weeks and i ll fast track you to a better bench press.
Powerlifting programs specific to the bench press are a great way to make gains. Increase your strength with this workout. Home workouts 5 3 bench press program.
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