Bench Press Workout Plans

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Just make sure that you maintain a reasonable amount of assistance work as this is a vital part of improving your bench press strength.

Bench press workout plans. Build your own bench program. Best bench press workout my favorite revealed for years i have used a very simplistic bench press routine when i want to go after raw strength gains and it just works like clock work 27 years. How the bench press program works.

I m constantly shocked by how little people who complain about a weak bench actually perform the exercise. This diy bench press is mainly built from 2x4s and a piece of plywood board. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight.

Three sets once a week isn t going to cut it. A bench press program is a training routine designed to increase an athlete s upper limit strength in the bench press their work capacity with the bench press or a similar goal. I ve created a step by step instruction on how to build the bench press.

This routine was designed to give you a step by step rep by rep outline that when used as instructed will increase bench press numbers far. Giving you all the knowledge you need on how to increase your bench press is what the bench press workout plan is all about. The solution to this problem is quite simple.

Your bench press workout routine is going to be the primary goal of your program yet you will have other exercises and workouts to balance your body and promote strength. I do not recommend running this if your current max is below 185 pounds. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible.

The bench press workout plan takes 4 weeks to complete requires 4 days per week and requires a n intermediate skill level. 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. Build yourself a simple diy workout bench press and start exercising.

I ve got a modular plan that can help you a get lot closer to being as strong as you look in just a few weeks. The following workouts are to be completed 36 48 hours apart. This just goes to show you that old school techniques are still working today and will continue to work.

It also has a cushion and fabric that covers the bench. Here are the essentials. Bench press workout program spreadsheets.

For the bench press start with a weight that is 65 of your one rep max. This bench press program is broken up into 3 segments.

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