Bench Press Weight Lifting Program

Weeks 1 2 rep work.

Bench press weight lifting program.

Candito advanced bench press program kizen 6 week bench peaking program russian 6 week bench press peaking program brad gillingham 12 week bench program sling shot bench press program mdisbrow deathbench program greg nuckols 28 programs recommended. You will immediately notice that by using a faster bar speed you are able to press more weight. Positioning bring your feet underneath your body raise your chest and think about touching the ceiling with your sternum tuck your shoulder blades back and down grip the bar tight to activate all of the muscles in your forearms and hands creating a strong link to your triceps. Pull the bar out of.

Slow bar speed is used to warm up the muscles and activate the tissue. For better strength and size gains in the weight room use the 5 reps by 5 sets protocol developed by bodybuilding pioneer reg park. Weeks 3 4 transition period. A faster bar speed is used to increase power and weight.

So let s be clear. In this 30 day periodized program to help you bench press 315 pounds you ll be benching on mondays thursdays and saturdays using weight based off a 315 1rm multiplying your 1rm by the decimal e. Workout b bench press. 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.

To avoid injury stress. If you are using a regular olympic weight bench i would start with something really light which might be the olympic bar 45lbs or something like 135 which would be the olympic bar and 145 pound dumbbell on each side of the bar. Try to increase the poundages you use on the first exercise of each workout every week except during week 4. How the bench press program works.

Do as many reps as you can until the timer goes off. Next time you are under the bar try a slow bar speed and a fast bar speed. Best bench press routines. You will move to a 5 5 with heavier weights.

The standard 5 x 5 program. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. If you have never trained with three reps per set before on your main lifts this is a weight that s so heavy it limits you to only three reps spend two weeks training with five reps per set to start getting acclimated. If you want a better bench testing yourself with an all out effort once a week isn t going to get you there.

This bench press program is broken up into 3 segments. Set a timer for 30 minutes.