By: Author

We provide you with the techniques to increase your bench press, GUARANTEED!

We have received a lot of questions about how to bring up the one-rep max bench press lately. The main problem appears to be the inevitable sticking point a few inches above the chest. First of all, let me state for the record that we strongly advise AGAINST extremely heavy benching techniques for novice and intermediate level lifters. These techniques are better left to advanced competition lifters trying to reach for their ultimate ability. The routine list below is designed for those lifters looking to get a bigger bench along with a bigger stronger physique also, and should be use over the course of 12 weeks after which time you should try to test for a new MAX.

Heavy Bench

• Warm-up: Stretching and rotator/shoulder work followed by very light weight benches starting with an empty bar.
• 225 lb. x 6 reps (75%)
• 235 lb. x 5 reps (78%)
• 245 lb. x 4 reps (82%)
• 255 lb. x 3 reps (85%)
• 265 lb. x 2 reps (88%)
• 275 lb. x 1 rep (91%)
• Final Set 275 lb. x 1 rep (around 91%)

Light Bench

• Warm-up: Stretching and rotator/shoulder work followed by very light weight benches starting with an empty bar.
• 165 lb. x 12 reps (55%)
• 180 lb. x 10 reps (60%)
• 195 lb. x 8 reps (65%)
• 210 lb. x 6 reps (70%)
• 225 lb. x 4 reps (75%)
• 230 lb. x 3 rep (77%)
• Final Set MAX reps (around 60%)

Note: The above poundages refer to a lifter who already has a 300 pound one rep max. Your numbers will vary depending on your individual goal. All your repetitions on your light days should be done as explosively as possible while maintaining your bench pressing form. NO wiggling or excessive movement should be allowed on any bench day. Setup as if your in competition. Practice makes perfect, so become comfortable with foot placement, bar placement and squeezing your shoulder blades together to bring your lats into your lift.

Always allow 3-4 days between training sessions. Below is a sample workout schedule.

Monday: Chest(Heavy)

• flat bench
• incline bench
• front laterals
• side laterals
• tricep pressdowns

Tuesday: Back

• deadlifts
• bent-over rows
• closegrip pulldowns
• shrugs
• seated dumbbell curls

Wednesday: Legs

• squats
• front squats
• leg extensions
• standing calf raise

Thursday: Rest

Friday: Chest(Light)

• flat bench
• db incline bench
• military presses
• high pulls
• close-grip bench,

Saturday: Back

• chins
• db rows
• barbell pullovers
• shrugs
• barbell preacher curls

Sunday: Rest

Tags: Strength Programs Bench Press

Live Strong and Train Hard....
BigZZZ

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Comments:

• 65142Kevin: Damn good article!! - 03/22/24
• 342727Dave: Program upped my bench by 65 pounds in just 6 months after it was stagnet for over 3 years! - 06/16/23
• 44531DW: I am definitely banging the bench, went from 330x2 to 365x3 in 6 months! - 04/22/2022
• 42342Tim: You guys keep give out good content, this helped me improve to a new pr of 335! - 12/20/2021
• 47952Tomas: Love th title, good article. - 08/02/2021
• 91919Bulldog: Nice article Big Boy, Keep Rockin It, the DOG!!! - 04/05/2020