Benching For Success – The Program

As with any of the big three lifts – the squat and deadlift being the other two – getting an awesome bench requires plenty of practice. Therefore, you’ll be benching three times per week.

Each session has a slightly different version of the bench press.

Session one is a paused bench press, performed with a three count pause when the bar is on your chest. Either count this in your head, or have a training partner give you the count out load. Session two is speed bench presses, performed like a regular bench press, but with lighter weights and maximum acceleration, while session three is all about good old regular bench presses.

You’ll also have other accessory exercises each workout and a fourth session for your lower body to keep your squats and deadlifts ticking over. You’re not looking to make any strength increases on these while focusing on your bench though.

This program uses one rep maximums to dictate your weights. If you don’t know your one rep max on the bench press, squat and deadlift, test them two weeks before you start the routine.

Day 1:

Paused Bench Press – 4 sets of 6 using 65% 1RM

Incline Dumbbell Press – 4 sets of 6

Wide Grip Lat Pulldowns – 4 sets of 8

T Bar Rows – 4 sets of 8 reps

Close Grip Pushups – 3 sets to failure
 

Day 2:

Squats – 5 sets of 5 reps using 75% 1RM

Deadlifts – 5 sets of 3 reps using  80% 1RM

Lunges – 5 sets of 8 reps each leg

Lying Leg Curls – 3 sets of 12 to 15 reps

Calf Raises – 3 sets of 12-15 reps

Hanging Leg raises – 3 sets of 12-15 reps

 

Day 3: Rest

 

Day 4:

Speed Bench Press – 8 sets of 3 using 70% 1RM

Close Grip Bench Press – 5 sets of 5 using 70% 1RM

Dumbbell Rows – 4 sets of 6 reps

Face Pulls – 4 sets of 10 reps

Dumbbell Shoulder Presses – 4 sets of 10 reps

Barbell Curls – 4 sets of 6 reps

 

Day 5: Rest

 

Day 6:

Bench Press – Work up to a maximum set of 8-10 reps in week one, a maximum set of 4-6 reps in week two and a maximum set of 2-3 in week three.

Incline Bench Press – 3 sets of 6 reps

Chin-Ups – 5 sets of 8 reps

Cable Rows – 5 sets of 8 reps

Dips – 3 sets of 6 reps

 

Day 7: Rest

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Notes:

The program is designed to run for three weeks. Day 6 has been outlined for each week above, but for all the other days, you should keep your weights/reps the same week on week. Repeat the three weeks twice but increase all your lifts by 5 to 10 pounds. This brings you up to nine weeks in total. Take week 10 nice and light, by working at around 50 percent of your usual intensity, then go back to the gym on Monday of the following week and re-test your bench press maximum.

This should result in anywhere from a 15 to 50 pound increase on your bench.