Bench Press Training Program
Recovery one of the most overlooked components of any fitness program nevermind a bench training program.
Bench press training program. The training programs people show me generally resemble a random grab bag of every press or triceps extension type movement imaginable with very little actual bench pressing. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. If you want a better bench testing yourself with an all out effort once a week isn t going to get you there.
This bench press program is broken up into 3 segments. It s not uncommon with this program to see a 20 50 pound increase in a lifter s bench press over a 16 week training period. The most important aspect to remember with a bench training is the constant stress you will be placing on the shoulder.
Strongman bill kazmaier 10 week big bench program this is the bench press training routine which enabled big kaz to obtain a world record 661 lbs bench press. For the purpose of this training program we will focus three days of each week on the four previously listed areas. The key is to start with an accurate max.
The bench press is an exercise that has been long used as a basis of judgment for an individual s overall strength. Day one is a bench training workout. So let s be clear.
This is not to say you should neglect your legs and other areas. The bench press is a favorite exercise for most people and of course is a competitive exercise in powerlifting. This statement could not be further from the truth.
How the bench press program works. We must remember that although the bench press is a great compound lift with profound muscle building effects we must also work out the rest of the body. Edited by strength oldschool bill trained much like a bodybuilder when he got closer to meets he would cycle down to lower reps on the more compound movements.
Weeks 3 4 transition period. During a bench press the elbow collapses and passes its weight to the shoulder. You will move to a 5 5 with heavier weights.
Bench press 1 x 3 82 5 1rm. So let s look at 8week training program. 12 week bench press program.
Still bryant says a training program should not leave out the biceps and forearms. Just know that the bench press will be your current focus for the next 12 weeks. Powerlifting programs specific to the bench press are a great way to make gains.
Intermediate bench press program week 1. A bench press program is a training routine designed to increase an athlete s upper limit strength in the bench press their work capacity with the bench press or a similar goal.
