Bench Press Programs
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This program is non linear undulating on a weekly basis with one bench press workout per week.
Bench press programs. If you want a better bench testing yourself with an all out effort once a week isn t going to get you there. 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. The 5 10 290 pounder originally from grenada has hoisted a 550 pound bench press just one of many feats of strength that have made him a gym legend all the while racking up 14 top 10 open class bodybuilding finishes over his five years in the ifbb pro league.
You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. The program is so superior a vast amount of football coaches around the nation adopt this type of training for their athletes. The key is to start with an accurate max.
You can do more assistance work on this plan than on the rep increase method as the workload is less but don t go crazy. How the bench press program works. I ve used the following program with clients that are looking to add pounds to their bench press and extra pec mass.
Following his advanced deadlift program and advanced squat program jonnie candito s advanced bench press program is a bench focused program for athletes looking to bust through stubborn plateaus the program is explained in great detail in this pdf i have pulled out some of the most important parts in the below overview but if you wish the run the program i strongly recommend reading the pdf. 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. 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.
Powerlifting bench press pyramid program. This bench press program is broken up into 3 segments. You will move to a 5 5 with heavier weights.
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. Program in the assistance stuff as necessary. Whether you are looking for a 30 day bench press program or a 12 week cycle you re covered.
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