Powerlifting Bench Press Routine
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.
Powerlifting bench press routine. Weeks 3 4 transition period. The powerlifting giant gives you the ultimate plan to blow up your bench. Start with just the bar and work up to a 5 rep max effort using 5 10 jumps.
Bench press tips from an expert powerlifter to create more strength so you can lift more weight during this top chest exercise. Perform 8 sets of 3 reps using 60 of raw bench press. After the dynamic bench sets work up to the heaviest set of five you can do using a close grip.
Forget your other priorities for the next six weeks and i ll fast track you to a better bench press. 2 sets wide 3 medium and 3 close. Beis in an early 1990 s issue of natural bodybuilding the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max.
Use three different grips. The best powerlifting routines have you lifting near max weight for multiple short sets. Powerlifting programs specific to the bench press are a great way to make gains.
About this advanced powerlifting program. While each plan is designed using the same training methodologies they differ in length to provide you with the best option to suit your specific schedule and needs. By training the paused bench press spoto press close grip bench press dumbbell.
12 week program lifting chart. Whether you are looking for a 30 day bench press program or a 12 week cycle you re covered. 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. This helps develop strength as well as power for the bench press. Written by john robbins and published by dennis b.
How the bench press program works. You will move to a 5 5 with heavier weights. You re addicted to 3x10 and isolation cure.
It s the most revered measure of a young lifter s weight lifting acumen and will add slabs of beef to the pecs shoulders and triceps few exercises can match. Bench press training workout 3. Kg and lb can now be chosen by the user.
Optimal weekly training schedule. The bench press is the king of upper body exercises. Enter 5 for lb rounding and 2 5 for kg rounding.
This bench press program is broken up into 3 segments. Rep range of 1 3 and 5. February 21 2019 update.
Powerlifting bench press pyramid program.
