Bench Routine For Strength
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Heavy bench press day.
Bench routine for strength. Weeks 1 2 rep work. Great exercise for increasing triceps strength and also chest strength. I should be able to slide my flat hand between the bench and your lower back.
You will move to a 5 5 with heavier weights. The best is if you do it on an adjustable workout bench that is set into right angled position since you back is supported. As we mentioned previously you can add the 5 3 bench press program to almost any desired split or combination of exercises.
For the bench press start with a weight that is 65 of your one rep max. Keep your butt on the bench. I do 3 sets with a lot of weight.
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. The routine was originally made famous by the nebraska cornhusker football strength coach back in the 80 s. Weeks 3 4 transition period.
Start with 10 reps and then go down to 8 reps then 6. If you are unsure of your current max use the bench press calculator to help you guestimate. Bench press with your lower back arched.
During week one you will perform 10 sets of 3 reps with your starting weight. They took a very simplistic approach of doing 5 sets of 5 reps and by using a percentage of your 1 rep max to figure out how much weight you should use in each set. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week.
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