Bench Press Increase Program
By training the paused bench press spoto press close grip bench press dumbbell accessories and more these bench press routines will have you adding weight onto the bar in no time.
Bench press increase program. Dont mess with the bench press its loading or its progression scheme but everything else can be personalized for your individual needs. Outside of the sets and reps in my favorite bench press programs there are other ways you can improve your bench press. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. You will move to a 55 with heavier weights.
Ive used the following program with clients that are looking to add pounds to their bench press and extra pec mass. You will need to do the lift. The following tables provide the skeleton of your training program. You can do more assistance work on this plan than on the rep increase method as the workload is less but dont go crazy.
I would hope that you add at least 15 pounds to your bench press each time you run this program. The program is so superior a vast amount of football coaches around the nation adopt this type of training for their athletes. If you have not read the above sections i urge you to. 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.
This bench press program is broken up into 3 segments. Below are six 6 common training programs geared to help you build a bigger stronger chest and bench press. How the bench press program works. Powerlifting programs specific to the bench press are a great way to make gains.
In fact there are tons of assistance exercises which can dramatically increase your bench press as well. The more you bench press the less you can expect out of a program like this in the short term. In this 30 day periodized program to help you bench press 315 pounds youll be benching on mondays thursdays and saturdays using weight based off a 315 1rm multiplying your 1rm by the decimal e. Effective programming for the bench press requires well planned progression prevents overtraining stimulates hypertrophy and reinforces proper technique.
Bench press workout program spreadsheets. This particular program was designed for someone who is increasing their benching frequency from once to twice a week and who is weak off. Since its the bench press you want to improve. Do more face pulls.
The bench press can be a very stubborn mover for many lifters. Check out these additional tips for improving your bench press. Weeks 3 4 transition period. Its not uncommon with this program to see a 20 50 pound increase in a.
Weeks 1 2 rep work.
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