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Bench press training is a must for any serious powerlifter and we have the articles to increase yours to the max!

  Bench Training Workouts and Tips!

Exercise/Beginner Routine # of Sets # of Reps
Bench Press(50-75% of 1 rep Max) 5 sets 5-6 reps
Pulldowns to Upper Chest 3 sets 8-12 reps
Dips(Keep body Upright to target triceps) 3 sets Max reps
Printable Log

Exercise/Intermediate Routine # of Sets # of Reps
Bench Press(60-80% of 1 rep Max) 5 sets 5 reps
Incline Barbell Press 4 sets 10 reps
Dumbbell Row Supported 4 sets 10 reps
close Grip Floor Presses 3 sets Max reps
Printable Log

Exercise/Advanced Routine # of Sets # of Reps
Bench Press(70-85% of 1 rep Max) 6 sets 3-5 reps
Incline Barbell Press (Max Weight) 3 sets 12 reps
Dumbbell Row Supported 4 sets 12 reps
Dips(Keep body Upright to target triceps) 3 sets Max reps
Printable Log


Bench Press Tip to improve your bench MAX!
    Guy bench pressing
  • Tighten Your Grip: Keep a tight grip on the bar at all times, never loose that grip it your focuscocentrate on tring to bend the bar as if it is a stick in your hands.
  • Break the Bar: Concetrating on trying to bend the bar will elevat you chest towards the bar and place your shoulders in a more safer position to push through to lock out! Keep your chest up (thoracic extension) throughout the movement.
  • Elbows In: Elbows should be tucked as if your going to do a push up in your most comfatable position, about 45 degrees from your side. This is your arm placement. Practice the push from this position with chest up and shoulder bladed tucked under, your in your maximum push position.
  • Use a Spotter: Unrack the weight with the help of a spotter, keeping your body position take a deep breath and hold it.
  • Pull It Down: Pull the weight slowly down as if doing a reverse row to your lower chest or sternum. Keeping tension on the bar at all time and you bench position solid, do not relax and let the weight drop. Simultaneniously squeeze your glute and upper thighs as this help you contro the weights desent and will help your drive it off your chest.
  • Brace: With your back, hips, glutes and legs all tight and isometrically contracted. Your ready to drive the weight off your chest.
  • Row the Weight UP: When you touch your chest, drive your feet downward into the floor using that push up through your leg, glutes and back to start the reverse of the movement.
  • Rack IT: Lock out the elbows WITHOUT losing your arch and chest extension. You have completed your first POWER BENCH PRESS!

Bench pressing for power requires the whole body to execute the movement safely and protect the chest and shoulder from injury! Never try maximal bench presses with a wide grip bench grip as this puts your body in a vulnerable position where injuries can occur. Powerlifting should be FUn and enjoyable, not plagued with fear of getting injured!

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