Bench Press Programs

The key is to start with an accurate max. The bench press is one of the four main lifts that comprise any quality strength training program because in short you need to lift heavy weights often to build strength. This program is non linear undulating on a weekly basis with one bench press workout per week.

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This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine it is a 3 day bench press program that accumulates volume around 80 to 85 of a lifter s 1 rep max before tapering down volume and increasing intensity.

Bench press programs. And no other upper body lift trains as much muscle mass with weights as heavy as the bench press. 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. The more you bench press the less you can expect out of a program like this in the short term. Each week the goal is varied and so are the sets reps and intensities strength work.

If you want a better bench testing yourself with an all out effort once a week isn t going to get you there. Whether you are looking for a 30 day bench press program or a 12 week cycle you re covered. Since it s the bench press you want to improve. This program is not only used to help increase the bench press but other compound lifts also such as the squat and deadlift.

The program is so superior a vast amount of football coaches around the nation adopt this type of training for their athletes. 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. A 20 30 pound increase in 4 months would be a solid bump. 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.

So let s be clear. It ends with completing two singles at 105 of the lifter s beginning 1 rep max. 12 week bench program brad gillingham inspired program courtesy of maryland powerlifting. After warm up sets do the heavy single for the day followed by the working sets for that day.

Powerlifting programs specific to the bench press are a great way to make gains. The bench press can be a very stubborn mover for many lifters. 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. I ve used the following program with clients that are looking to add pounds to their bench press and extra pec mass.

Powerlifting bench press pyramid program. I would hope that you add at least 15 pounds to your bench press each time you run this program.