The Smolov Bench Program is one of the best ways to make your bench go up- no matter how weak you are. The bench press is the king of upper body exercises.
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The plan outlined here is aimed at improving your bench press by at least 10 over a ten week period.
Bench press workout 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. Day 3 - Off. The plan is outlined as follows.
Day 5 - Deadlift Day. Bench Press 7 sets x 2-8 reps 90-120 seconds Close-Grip Bench Press 2 sets x 2-8 reps 90-120 seconds Incline Bench Press 2 sets x 2-8 reps 90-120 seconds Tricep Extension 2 sets x 2-8 reps 90-120 seconds Ab Exercises 3 sets x 20 reps 90-120 seconds. High volume work During the first two weeks you will perform 5 sets of 8 reps of the bench press gradually increasing the weight during the second week.
Ive found with the bench press if youre striving to pause your reps at the bottom position that this is a good program to practice this method. It ends with completing two singles at 105 of the lifters beginning 1 rep max. Day 2 - Squat Day.
Proper form and mechanics. You can also pause the reps if you find the first couple of weeks relatively easy. 35 and 53 Bench Press Programs.
103 Bench Press Workout. This is a great program for anybody that wants to grow their chest andor bench. There is simply no way that if you follow this program down to the fine print you will fail it.
Your bench press workout routine is going to be the primary goal of your program yet you will have other exercises and workouts to balance your body and promote strength. On a three-day-per-week program the daily volume should be lowered since the weekly frequency is higher. Day 4 - Bench Press Assistance Day.
Even if you only bench 135 you can get that up to 235 in months. The following tables provide the skeleton of your training program. Day 7 - Off.
It is a 3 day bench press program that accumulates volume around 80 to 85 of a lifters 1 rep max before tapering down volume and increasing intensity. Using core chest exercises to support the bench press. Pause all the work sets for one-second although if you want to do touch and go on the all out back down set you can.
This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. Day 6 - Off. Dont mess with the bench press its loading or its progression scheme but everything else can be personalized for your individual needs.
Day 1 - Next Level Bench Press Day. The following workouts are to be completed 36-48 hours apart. 12 week bench press program For the purpose of this training program we will focus three days of each week on the four previously listed areas.
Candito Advanced Bench Press Program Kizen 6 Week Bench Peaking Program Russian 6 Week Bench Press Peaking Program Brad Gillingham 12 Week Bench Program Sling Shot Bench Press Program Mdisbrow Deathbench Program Greg Nuckols 28 Programs Recommended. Best Bench Press Routines. Best Bench Press Programs 55 Bench Press Routine.
The Complete 5x5 Bench Press Program You will be training 4 days per week as follows. The bench press program is made up of the following 3 phases. Just know that the bench press will be your current focus for the next 12 weeks.
This is not to say you should neglect your legs and other areas. When I began lifting around 15 years old I started with the basic 3 sets of 10. After using the 55 method for a while and increasing my 1 rep max bench press too.
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