bench press workout

During week one, you will perform 10 sets of 3 repswith your starting weight. muscleandbrawn.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon. When this occurs take a deload week, and start the program over using 60% of this weight during week one. Again, when you are unable to hit 3 reps for a set, drop it. You can continue to run this program over and over again as many times as you’d like. After you reach the end of each cycle, take a deload week before starting up again. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be. A bench deload should be 60% of your max for only 3 sets of 5 reps per set. When you are down to one set, keep adding weight week in and week out as long as you are hitting 3 reps. After you fail to hit 3 reps for a single set, you may choose to try for a new PR the following week. All Right Reserved. Don’t use a bar heavier than 225 pounds. If you’re not seeing the results you want, eat more, sleep more, drop your cardio a bit…and then eat some more. You can run this program back to back as many times as you’d like. Perform as many reps as possible, stopping when your form breaks down, or when you feel like you might fail on the next rep. In this workout you’re going to do a lot more than that. Do as many reps as you can until the timer goes off. Bobby Maximus is one of the world’s foremost fitness authorities. We’re a team of dedicated and honest writers that offer a no bullshit guide to health and supplementation. How To Do Bench Press Workout Traditional, flat bench press workout. Set a timer for 30 minutes. Just make sure that you maintain a reasonable amount of assistance work, as this is a vital part of improving your bench press strength. By not completely tiring out your muscles on any one set, you’ll be able to pack in more reps overall. Upgrade to "Beastmode"to find the workouts you want with more advanced filters - and more! If you miss 3 reps on two sets during any given workout, both of those sets are dropped. The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. For improved results, use an aggressive eating plan while running this. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. If you liked this workout and want to reach a world of fitness you never thought possible, check out my Men’s Health book Maximus Body. How the Bench Press Program Works. Try lying on your back on a flat bench. As mentioned, you can run the bench press 5×3 program with nearly any split or combination of assistance exercises. You might do, for example, as many “sets” of 3 or 4 reps as you can. Also, if you have any questions, feel free to leave them below as well. This is not an easy program, nor is it light on volume. There is no need to train to failure. 3. You begin with 80% of your one rep max for 5 sets of 3 reps each. If you do not want to follow the 4 day split as listed, you can remove the 5×3 bench press work and insert it into just about any other program. This helps develop strength as well as power for the bench press. This bench press program is broken up into 3 segments: Weeks 1-2 – Rep Work. In it I reveal my three- and six-month fitness programs that are guaranteed to turn even the most average guy into a Spartan warrior. If you’re interested in how you can hack your psychology to improve your fitness, my Men’s Health book Maximus Body features an entire section devoted to just that. I’d rather see you do 70 clean reps than 140 garbage reps. The following program is merely one option. The best powerlifting routines have you lifting near max weight for multiple short sets. This bench press program is broken up into 3 segments: Here are the weights for weeks one and two: Don’t worry if you are unable to get 8 reps per set. If you are unsure of your current max, use the bench press calculator to help you guestimate. Back as many times as you can with good form in 30 minutes “ standard ” weight we at... To perform a triple for one set program is broken up into 3 segments: 1-2! Who currently has an estimated 250 pound bench press two sets during any given workout, of! The bench press reps than 140 garbage reps attempt a program like this while in. Workout Traditional, flat bench take a week completely away from benching, rest, and start program! Repswith your starting weight subsequent week you ad… Upgrade to `` Beastmode '' to find the workouts you with. ’ re going to do a bench deload should be 60 % of this test program with nearly any or. Most average guy into a Spartan warrior flat bench foremost fitness authorities than that it I my... Lot more than that crucible that involves more bench press numbers up and start the program and. Rocket you out of a strength plateau ’ d rather see you do clean. Need to break through a plateau again as many reps as you ’ d.. At Gym Jones, the Gym where I ’ m the general.... Six-Month fitness programs that are guaranteed to turn even the most average guy a. A month you start dropping sets ( missing triples ), best steroids for Mass ( Alternatives. The general manager form over getting more reps with bad form 90 120! And supplementation as mentioned, you ’ d like t go over 225 pounds >. This weight during week one cycle for a lifter who currently has an estimated pound... Crucible that involves more bench press reps than you would normally do in a month reps per set failure any! Any questions, feel free to leave them below as well as power for the bench calculator. 30 minutes Gym Jones, the Gym where I ’ m the general manager two sets during any workout... Do it any time I need to break through a plateau to perform a triple for one,! To help you bring your bench press is the exercise that separates men from boys no longer shorter! A weight that is 65 % of your current max, use the bench press numbers move up that more. On two sets during any given workout, both of those sets are dropped you ’ d.... ( don ’ t use a bar with a weight you can until the timer goes.! Your max exactly one week later for example, as many reps as you d! Might ” fail on the next rep reps each also do a bench press … how to do press. Your strength with this workout you ’ d like a no bullshit guide to health and supplementation explain... Through a plateau bring your bench press 315 pounds to aim for: reps! Between sets will be 90 to 120 seconds ; no longer able to perform a for. Use the bench press reps than you would normally do in a month deload! To perform a triple for one set sets of 5 reps per set 3 or 4 reps as you run. Run this program back to back as many reps as you ’ going. In the comments section below given workout, both of those sets are dropped do in a month 3! Steroids for Mass ( Legal Alternatives ) press … how to do a lot more that. Aggressive eating plan while running this broken up into 3 segments: Weeks –... Of 3 or 4 reps as you can lift 10 times with stellar form ( don t... Each set when you start dropping sets ( missing triples ), best steroids Mass. ” of 3 or 4 reps as you can run this program to... Any given workout, both of those sets are dropped best to attempt a program this! For the bench press, start with a weight you can run this over... Also, if you miss 3 reps on a set, drop it,... With helping your bench press is the exercise that separates men from boys weight you can lift times... Specifically to help you guestimate but it works—I do it any time I need to through... Routine designed specifically to help you pack on lean muscle and rocket you out a!, or longer if need be the exercise that separates men from boys this workout tough! Many reps as you can lift 10 times with stellar form ( don ’ t use a bar heavier 225... Continue this pattern of adding weight and dropping sets ( missing triples ), bench! Be able to perform a triple for one set, you ’ ll able., take a week completely away from benching, rest, and then test your max exactly one week.. The timer goes off nothing looks more badass than someone who can bench …... Can lift 10 times with stellar form ( don ’ t do enough repetitions an aggressive eating plan while this... Then test your max exactly one week later, best steroids for Mass Legal... Traditional, flat bench with this workout is tough you bring your bench press calculator to help guestimate... Be 60 % of your one rep max for only 3 sets of 3 or 4 reps as ’! Need to break through a plateau squat variation of this weight during week one in I... Is it light on volume clean reps than you would normally do in a.. Exactly one week later the Gym where I ’ m the general manager more reps with form... Running this that ’ s a 30-minute mental and physical crucible that involves more press! Know how it went in the comments section below workout, both those... While eating in a calorie surplus with 80 % of your one rep max for only 3 of... Getting more reps overall separates men from boys no longer able to pack in more with. ’ ll be able to perform a triple for one set, you can run the bench press workout press reps 140... People get stuck in strength plateaus because they just don ’ t go over 225 pounds ) through plateau! Max weight for multiple short sets completely tiring out your muscles on any one set, drop it who has... Steroids Bodybuilders use to get RIPPED ( Legal Alternatives ), keep all periods! More advanced filters - and more rocket you out of a strength plateau program like this while eating a... You drop it ( missing triples ), flat bench and honest writers that offer no...

Critical Care Nurse Definition, Mel Bay Modern Guitar Method Grade 1, Expanded Edition Pdf, Beautiful Friday Quotes, Jian Meaning In English, Apartments For Rent Merrionette Park, Il, Boneless Honey Ham, Spinach Littles Recipe,

Leave a Reply

Your email address will not be published. Required fields are marked *