Bench Press Improvement Program
Program in the assistance stuff as necessary.
Bench press improvement program. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. February 12 2020 bench press improvement improving your bench press by garry holman. First lets start off with a list of exercises that can assist or aid you in reaching. 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.
A proper set up is hugely important because it puts you in the right position to improve bench press strength. Bench press tips from the experts. The program for that big bench press. That said i suggest you take 3 4 days off between your last training day and the test.
For the bench press start with a weight that is 65 of your one rep max. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. For other sports well use a fairly moderate arch. Since there was a question about bench training last week i thought that some people might be interested in how i train for bench press as a powerlifter.
Weeks 3 4 transition period. Ive used the following program with clients that are looking to add pounds to their bench press and extra pec mass. I do not recommend running this if your current max is below 185 pounds. If youre a bench press addict and want to bench twice a week id suggest doing some lighter moderate volume close grip work on the second day.
What training program has given you the best results in the past. Weeks 1 2 rep work. The bench press setup. You can do more assistance work on this plan than on the rep increase method as the workload is less but dont go crazy.
The first step to improving your bench even before designing your program is figuring out what the heck is stopping you from benching more weight. Master these four exercises and youre bound for bench press glory. You will move to a 55 with heavier weights. Its not uncommon with this program to see a 20 50 pound increase in a.
The close grip bench press is hands down my favorite exercise to improve the competition bench press. This bench press program is broken up into 3 segments. This program is exclusively for strength but as we know strength gains can equate to size gains. How the bench press program works.
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