Max Bench Press Workout
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Do not take these sets to failure.
Max bench press workout. Use these charts as a guide to what you can bench for a maximum of one rep. For lifters who have no idea what their 1rm is schedule a max day one to two weeks. Unrack the bar and hold at arm s length.
Younger men are typically able to bench press more than older men and men in general. This workout is tough. It s a 30 minute mental and physical crucible that involves more bench press reps than you would normally do in a month.
The bench press max chart is the old school method of approximating your 1 rep max bench press. Alright here s the deal. This wave progression allows for a steady improvement in volume and intensity over a six week period with no need to deload before you test your bench press max on the seventh week.
The average weight most adult men and women can bench press depends on age fitness level and other factors. But the key to upping your bench press max isn t to keep doing presses. Instead use light weights and perform 12 reps on every exercise.
It s to focus on other exercises that complement the bench press and. Monday heavy bench press upper. The following program is merely one option.
Yes this is a bench press program but you will bench press only on day 2 the percentages are based on 95 of your one rep max 1rm for the flat bench press. Below is bench press chart that will help you estimate you 1 rep max. Each workout will take about 35 minutes.
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