Bench Press Program

A bench press program is a training routine designed to increase an athletes upper limit strength in the bench press their work capacity with the bench press or a similar goal. While each plan is designed using the same training methodologies they differ in length to provide you with the best option to suit your specific schedule and needs. 12 week bench program brad gillingham inspired program courtesy of maryland powerlifting.

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My college workout partner worked up to 225 lbs.

Bench press program. Its the most revered measure of a young lifters weight lifting acumen and will add slabs of beef to the pecs shoulders and triceps few exercises can match. This program is exclusively for strength but as we know strength gains can equate to size gains. So lets be clear. Bench press workout program spreadsheets.

After warm up sets do the heavy single for the day followed by the working sets for that day. By training the paused bench press spoto. Powerlifting bench press pyramid program. Powerlifting programs specific to the bench press are a great way to make gains.

8 time ipf world champion jen thompson shares her bench press program jen started competing in powerlifting in 1999 and has risen to be one of the most dominant bench pressers in the world today. I think this program can be very effective at improving ones rep performance like an nfl combine test. If youre a bench press addict and want to bench twice a week id suggest doing some lighter moderate volume close grip work on the second day. This program is non linearundulating on a weekly basis with one bench press workout per week.

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. Since classic powerlifting was introduced to the international powerlifting federation in 2011 through to 2016 jen ranked as the 1 bench presser in the world based on wilks out of both men and women. Now that we covered the tips that i mentioned above lets move onto the program for unlocking that massive bench press. First lets start off with a list of exercises that can assist or aid you in reaching.

For 42 reps using this simple program. Jeff nippards bench press specialization program is designed for trainees who want to push their bench press strength to the limit. Whether you are looking for a 30 day bench press program or a 12 week cycle youre covered. Each week the goal is varied and so are the sets reps and intensities strength work.

The training manual provides in depth heavily research based with 30 scientific references included descriptions of the program including coaching cues developed over 13 years of training experience for every exercise. The program for that big bench press. If you want a better bench testing yourself with an all out effort once a week isnt going to get you there. The bench press is the king of upper body exercises.