Every guy who lifts is looking for a bench press routine that works.
Whenever people find out you workout the inevitable question is always, “how much can you bench?”
If you don’t currently bench a lot you probably HATE that question. I don’t blame you. So let’s fix it.
A big problem of many bench press routines is that they cause over training.
And if you’re over trained you’re not going to be able to increase your bench press.
Another problem is that most guys aren’t built to bench press well. If you’re a typically built guy, you’re probably not suited for the bench press.
Long arms and a shallow frame means the bench press is a very long rep and your arms do most of the work.
If that’s you, I recommend you switch to the decline bench press which puts you in a much better position biomechanically.
You’ll work your chest harder, helping you to build muscle, and you’ll also be able to use more weight once you’re used to the decline position.
Now, on to the bench press routine. This particular routine is really quite simple.
You’re going to bench press three nonconsecutive days per week.
For example, you could bench Monday, Wednesday and Friday.
Let’s say you currently bench press 175 pounds for 10 reps.
On Monday (after your warm up sets) you’re going to do five sets of 5, 4, 3, 2, and 1 rep per set with 2 minutes of rest between sets with 175 pounds.
This shouldn’t be too difficult for you at all. It would look like this:
- Warm up
- 175 x 5
- 175 x 4
- 175 x 3
- 175 x 2
- 175 x 1
That’s it.
On Wednesday you’ll use 180 for the same routine.
On Friday, you’ll use 185.
Next Monday, you’ll drop back down to 180 for your bench press routine, going to 185 on Wednesday and 190 on Friday then back down to 185 on the following Monday.
As you can see, you should start each new week with a five pound increase in your bench press poundage.
But you aren’t consistently adding weight. You are doing so in a wave fashion by moving forward, cycling back and then moving further forward.
Eventually, you’ll hit a sticking point where you can’t complete the routine at the given weight.
You may want to try it again the next workout (and even take an extra day off) and then take a week off from the gym completely and come back with a completely new bench press routine.
In fact, you should probably come back with a completely new training routine for your entire body.
If you work hard on this bench press routine [https://ift.tt/3ASMrK1] you will increase your bench press poundages.
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