Big Bench Press Routine
This bench press program is broken up into 3 segments.
Big bench press routine. For the purpose of this training program we will focus three days of each week on the four previously listed areas. 1 the ability to strain. Train like a powerlifter for a while.
We recommend performing the movement leaning against a bench or dumbbell rack make sure to keep the elbows tucked and get a strong contraction with each rep. You re addicted to 3x10 and isolation cure. 12 week bench press program.
You will move to a 5 5 with heavier weights. If you want to bench big you should bench like a powerlifter. You need to feel what it s like to be under a heavy load and to have to strain and grind it to a lockout position at the top.
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. During the bench press as the triceps are brought down with the elbows tucked they can literally spring against the lats offering increased leverage and helping with putting up big numbers. Programming wise for a big bench press.
Many guys for example come in to the gym to bench on monday and do 3 sets of 10 or 5 sets of 5 performing respectively 30 or 25 total repetitions. 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. Just know that the bench press will be your current focus for the next 12 weeks.
Powerlifting programs specific to the bench press are a great way to make gains. How the bench press program works. This is not to say you should neglect your legs and other areas.
Get bigger build muscle and improve your strength training by lifting more on the bench press with this 4 week workout routine. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. Day one is a bench training workout.
You should do your best to hit your chest 2 3x each week. The following workouts are to be completed 36 48 hours apart. Edited by strength oldschool bill trained much like a bodybuilder when he got closer to meets he would cycle down to lower reps on the more compound movements.
It s not uncommon with this program to see a 20 50 pound increase in a lifter s bench press over a 16 week training period. Weeks 3 4 transition period. First let s address five of the most common problems i see then i ll get you set up on a monster bench program.
Weeks 1 2 rep work. Strongman bill kazmaier 10 week big bench program this is the bench press training routine which enabled big kaz to obtain a world record 661 lbs bench press.
