Improve Your Bench Press Program
As opposed to doing all your benching sets on one day.
Improve your bench press program. Put down that magazine article on how to increase your bench press by 20lbs. You re addicted to 3x10 and isolation cure. One of the ways we can continue to induce strength and hypertrophy during a bench press program is to utilize bar speed.
The more muscle you work the bigger you ll get overall. The following program is merely one option. The bench press is one of the pillars of any strength training program.
You want to increase your bench press you must bench. Meaning that if you want to increase your bench press you should split your bench press sets up into multiple benching days. The 5 3 bench press program.
There is a simple saying in the strength world. Your moment of instant gratification. The bench press is going to primarily develop the chest however while working this major muscle group you re also going to be working the shoulders triceps and the biceps to some degree as well as they act to stabilize the weight being lifted.
This significant increase in your bench press is likely due to the superior skill acquisition and motor learning that you experience by benching more frequently. And a bigger stronger body from head to toe will lead to a more beastly bench press. One of the most important upper body exercises to be doing in your workout program is the bench press.
In 1 week and listen up. Do not get me wrong 3 10 is a great way to build strength and definition in your chest but we want to improve power so the reps should be lower. Whatever your goals are in the gym whether it is based in performance on the field of play or getting big the bench press is a monster exercise that is about as simple as it gets.
And while your goal may be to just get your bench press going again our program works the whole body. Forget your other priorities for the next six weeks and i ll fast track you to a better bench press. This is true yet focussing on the same bench press movement over and over again can lead to injury or training plateaus.
Over eight weeks focusing on form and pushing your reps to failure on every working set you could add up to 35 pounds to your max bench. What program is best for increasing your bench press. Monday heavy bench press upper.
Let s face it everybody wants to increase their bench press but gym regulars and bodybuilders eventually hit a plateau and struggle to raise those bench press numbers. As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises. Apply williams tenets to the following three days a week program by elliott hulse c p t.
Tuesday lower squat focus. If your goal is to increase your bench press fast do you think doing 3 sets of 10 reps will get you there faster. First let s address five of the most common problems i see then i ll get you set up on a monster bench program.
Yes it s an aggressive goal but also attainable.
