Bench Press Workouts For Strength
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How the bench press program works.
Bench press workouts for strength. It s the most revered measure of a young lifter s weight lifting acumen and will add slabs of beef to the pecs shoulders and triceps few exercises can match. Best bench press workout my favorite revealed for years i have used a very simplistic bench press routine when i want to go after raw strength gains and it just works like clock work 27 years. Unrack the bar and hold at arm s length.
Alright here s the deal. This just goes to show you that old school techniques are still working today and will continue to work. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight.
Bench press workout program spreadsheets. Now instead of lowering the bar and then pressing the weight you re going to be doing shrugs. This workout is tough.
This is a workout for late beginners and intermediate lifters designed to help pack on additional chest muscle mass while also bringing up your bench press strength you will be alternating between volume rep weeks and heavy singles. Bench press shrug do not perform this exercise without spotters load the bar with 110 of your one rep bench press max. Powerlifting programs specific to the bench press are a great way to make gains.
Just make sure that you maintain a reasonable amount of assistance work as this is a vital part of improving your bench press strength. Weeks 1 2 rep work. It s a 30 minute mental and physical crucible that involves more bench press reps than you would normally do in a month.
If you want a better bench testing yourself with an all out effort once a week isn t going to get you there. The training programs people show me generally resemble a random grab bag of every press or triceps extension type movement imaginable with very little actual bench pressing. This bench press program is broken up into 3 segments.
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