Bench Press Workouts
Bench press workout. We have put together some free bench press workout routines for you to try out. We have free bench press workout
routines suited for the beginner right through to the advanced bench presser! All our bench press workouts are designed to help
your increase your 1 rep max as well as increase strength and muscle size.
There is no ultimate bench press workout! Some bench press workout work well on some people and not se well on others. We have made up
several different bench press workouts for each level of bencher so if you find that one of our bench press workouts doesn't seem to
be working for you, try another one.
Our bench press workouts are designed to be used once or twice a week. If your muscles are still sore from your last workout routine, don't
train again. That's overtraining! We also recommend that you switch bench press workouts every 2-3 months to keep shocking your muscles into
growing stronger! Enjoy out bench press workouts, and work hard!
Beginner bench press workout #1
Start with a big bench press set, 5 x 10-12. Then onto incline dumbell bench for 3 x 12. Now hit the fly machine
or flat bench for dumbell flys 3 x 10. Finally, we'll do dips. 3 x failure. Start off with assisted dips, and work
your way up to bodyweight.
Beginner bench press workout #2
Start this bench press workout with 5 x 12 dumbell bench press. Then we'll do incline bench press
4 x 10. Cable fly is next for 3 x 10. And finally we'll finish off with
dips 3 x failure.
Intermediate bench press workout #1
Let's start with a hard hitting superset! Do a set on the bench, then a set a incline dumbell flies straight after! Do 5 sets like
this, try to hit 10 reps on the bench and 8 on the flies.
Now we're going to hit the upper chest with a 4 sets of incline bench press using the smith machine. Load the weight up heavy and aim for
6-8 reps per set.
Now hit the lower chest with some decline benches. Just 3 sets, with moderate weights. Aim for 12 reps per set.
Finally we'll finish up with dips. Lean right in, and do 3 sets of as many you can do without any assistance.
Intermediate bench press workout #2
Again, we'll start this one with a big superset. This time we're doing dumbell bench press and pushups. Do 12 dumbel bench presses followed
by as many pushups as you can handle. Do 5 sets of this.
Now hit the bench! We want 5 really heavy sets here! Heavy weights, and 6 reps per set. You may need a spotter for this one!
Onto the flies now. Do incline flies, 3 sets of 12 reps.
And again we'll finish with dips (if you can do any by now!). Do 3 sets of as many you can do unassisted.
Advanced bench press workout #1
In this workout we're really going to try and up your 1 rep max bench press. We're going to do a huge
pyramid set to start. 2 x 10 on 70% of your max, 2 x 8 on 85% of your max, 3 x 1-3 on 90-95% of your max,
2 x 8 85% and finally 3 x 10 60%.
Now if you can still lift your arms, onto incline dumbell flies with heavy weights. Try to move as much weight as
possible! Aim for 5-8 reps, for 4 sets.
Now to the tricep builder, close grip bench press. Hit this exercise hard, use a spotter is you like. We want 5 sets
of the heaviest weight you can move for 4-6 reps!
Advanced bench press workout #2
For this advanced bench press workout we're going to start with a huge superset. First 5 sets do bench press 8 reps at 80% of your RM
followed by 15 push ups. For the next 3 sets do 12 bench press reps at 70%, and 3 sets of dumbell flies on an incline bench.
Follow this up with flat bench dumbell press. Low reps and big weights with this one too, grab a spotter if you can. look for around 5-6
reps for 3 sets.
The first of our tricep builders is a weighted dip. Strap as much weight as you can handle to your weight belt for 3 sets of as many dips
you can possibly handle.
And to finish up, hit the triceps again with close grip bench press. Do 3 sets of 6 reps with heavy weights and a spotter to assist
The Critical Bench Program
The critical bench program has be designed by big bencher and personal trainer Mike Westerdal. Mike
is a bench press expert and has help many professional bench pressers beat bench press plateaus and
increase their bench press!
The critical bench program is the only program that we recommened to our visitors. The bench-press.net
team have used this program to add pounds to their PB bench press. Many of the articles on this bench press site have
been written from the knowledge gained from this book. You can increase your bench press by up to 50 pounds
in 10 weeks.
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