Bench Press Workout Chart

Weeks 1 2 rep work. This workout is tough. That rep scheme may be for building mass but to add plates you need to practice lifting heavy for 1 rep only this is how you prepare your body for the stress of a max lift.

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The bench press max chart is the old school method of approximating your 1 rep max bench press.

Bench press workout chart. If you are not sure what your 1 rep max is i would get a good warm up in and then do a weight that you can barely do 5 times or right to failure so you can then use the chart to figure out your 1 rep max in the chart below to find the proper weight. This bench press program is broken up into 3 segments. Dumbbell flyes or pec dec.

Bench press max chart below is bench press chart that will help you estimate you 1 rep max. Use these charts as a guide to what you can bench for a maximum of one rep. Just make sure that you maintain a reasonable amount of assistance work as this is a vital part of improving your bench press strength.

Doing the typical pyramid sets of 12 10 8 and 6 reps as many do isn t going to unstick it. Incline dumbbell bench press or incline bench press. Chest size bench press workout.

How the bench press program works. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight. Alright here s the deal.

The ability to press loads of weight over your chest is the foundation for building the pectorals and other upper body muscles. It s a 30 minute mental and physical crucible that involves more bench press reps than you would normally do in a month. Bench press for sets reps see chart above close grip bench press or dumbbell bench press.

For most guys the bench press stalls somewhere between 225 and 315 pounds. The bench press is one of the most studied and practiced lifts.

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