Bench Press Powerlifting Program

By training the paused bench press.

Bench press powerlifting program. Powerlifting is a strength sport that consists of three lifts. 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. Accessory work optional powerlifting is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at. Powerlifting bench press pyramid program.

About this advanced powerlifting program. But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophy benefits of a higher volume muscle building program. Enter 5 for lb rounding and 2 5 for kg rounding. Since classic powerlifting was introduced to the international powerlifting federation in 2011 through to 2016 jen ranked as the 1 bench presser in the world based on wilks out of both men and.

Kg and lb can now be chosen by the user. 6 week bench press 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. 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.

I created this six week program exclusively for t nation based on the principles i learned as a competitive powerlifter at westside barbell in columbus ohio. Even if you don t compete in the sport of powerlifting you can learn a thing or two about how to improve your bench press from competitors training routines. Whether you are looking for a 30 day bench press program or a 12 week cycle you re covered. Rep range of 1 3 and 5.

You get three tries to lift the most combined weight possible to beat out your. Optimal weekly training schedule. Now you will be performing three sets of three reps for the squat and deadlift. Technique and power training.

Bench press now gaining strength requires a lot of low rep training to really overload the nervous system. Bench press powerlifting technique improving your benching technique is one of the simplest things you can do to improve your performance with the bench press. Written by john robbins and published by dennis b. The bench press squat and deadlift.

Powerlifting programs specific to the bench press are a great way to make gains. In this section we will break down the bench press technique and provide direction to ensure that you are performing the exercise most optimally. 8 time ipf world champion jen thompson shares her bench press program jen started competing in powerlifting in 1999 and has risen to be one of the most dominant bench pressers in the world today. Then you will do five sets of four reps for the bench press.

Each exercise is divided into two parts. 12 week program lifting chart.