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A sample 5 3 bench press workout.
Bench workouts for strength. Also to optimize strength gains strength training for triceps and anterior deltoids synergists of the bench press movement should be incorporated as well. A bench deload should be 60 of your max for only 3 sets of 5 reps per set. Tuesday lower squat focus.
Shoulder presses for delts arnold presses if you really want to hit the front delts and weighted dips for triceps. If your true 8 rep max bench press is 200 pounds then you should hit it for 3 or 4 reps if you plan to go up. As an example imagine you have a heavy bench workout comprised of multiple sets of 3.
To get to your work sets you need to ramp your way up to the working weight. Here s my personal ramping method used in a recent heavy chest workout. If you want a better bench testing yourself with an all out effort once a week isn t going to get you there.
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. To give you an idea of your options check out the sample workout below. The 5 3 bench press program.
Pressing movements are great for these muscle groups. Monday heavy bench press upper. 5 sets x reps according to the plan above.
So let s be clear. The following program is merely one option. As we mentioned previously you can add the 5 3 bench press program to almost any desired split or combination of exercises.
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