Bench Press Routine For Beginners
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At the start he could get 365 lbs for 1 2 reps so the high end number was 95 100 of his max.
Bench press routine for beginners. You can train three days a week. The following workouts are to be completed 36 48 hours apart. In this workout you re going to do a lot.
This bench press program is broken up into 3 segments. However that does not mean you won t be training. But you see i know that no matter how many times i explain that this routine is totally ideal for beginners as is many people are just going to ignore me and add more to it as they please.
Many guys for example come in to the gym to bench on monday and do 3 sets of 10 or 5 sets of 5 performing respectively 30 or 25 total repetitions. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. The incline bench press contains sitting on an upwards incline with your shoulders facing upwards at roughly a 45 degree angle.
Beginner s bench press program. You can do other workouts. Close grip and wide grip are good exercises to use in addition to a standard bench press but shoulder width to just outside will put you in a strong position.
This position will help to protect your shoulders pecs and bicep tendons. The sample weight training program laid out above is a pretty damn perfect beginner workout routine. Younger men are typically able to bench press more than older men and men in general.
You will move to a 5 5 with heavier weights. The routine below is a 11 week bench routine that s focused on increasing your bench. The cycle is not the typical powerlifting cycle i discussed above but its sort of a wave where you go heavy one week and go down another week.
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