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It ends with completing two singles at 105 of the lifter s beginning 1 rep max.
Bench press strength routine. You will be alternating between volume rep weeks and heavy singles. Weeks 1 2 rep work. Here are the workouts you ll be doing.
Week 1 8 sets x 8 reps 55 of current one rep max. Now the last thing that you can do is add in the right accessory exercises into your workouts. You ll be bench pressing three or four times a week alternating between strength days and technique days.
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. You ll also be starting all of your workouts including non bench press workouts with a warm up specifically designed to support bench pressing. Weeks 3 4 transition period.
Forget your other priorities for the next six weeks and i ll fast track you to a better bench press. Week 2 8 singles 87 5 of current one rep max. We must remember that although the bench press is a great compound lift with profound muscle building effects we must also work out the rest of the body.
And the best way to go about doing this is by choosing exercises that help strengthen the specific weak points of your bench press. You re addicted to 3x10 and isolation cure. How the bench press program works.
Train like a powerlifter for a while. The bench press is an exercise that has been long used as a basis of judgment for an individual s overall strength. First let s address five of the most common problems i see then i ll get you set up on a monster bench program.
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