Simple Program to Increase Your Bench Press Strength in One Month.

“How much do you bench bro?”

One of the most common questions in the gym world.

Although bench press strength isn’t the most important aspect of fitness, press strength is important if you want to gain quality mass on your upper body.

Follow along and I’ll lay out a super simple bench press routine that will increase your max within the next month.

FIRST…

Be realistic. Programs that say your press strength will increase by 50 lbs. in 1 week are all pretty much bull****. Strength gains require training consistency, correct caloric intake, adequate sleep and intensity while training.

Let’s start. I’ll assume you already know how many calories you should be consuming per day (this is extremely important). If you do not know then you first need to check out these guides before continuing.

How many calories do you actually need? Step by step explanation

What the hell are macros anyways…

Ok on to a breakdown of the routine. The pressing motions of the routine will be the only things provided. Work them into your current routine and remember to evenly train all of your muscle groups.

#1 Increased Training Frequency

You will perform the bench press twice a week. The more you perform a movement the more efficient your body becomes at performing the movement. With this new efficiency comes strength gains. Split the two sessions by at least 72 hours. So Monday and then again on Thursday for example.

#2 Decreased Pressing Volume

Your pressing volume per workout will decrease. You will be performing a fewer number of reps and sets. In order to gain strength you must bring the intensity. DO NOT HOLD BACK. you will put everything you have into these sets. Since you will be performing less reps per set you will be able to lift more weight which will force your body to grow stronger over time.

#3 Increased Rest Time

You are not trying to “feel the burn” here. You will be resting at least 2 minutes between working sets. You must allow your body to recover in order to push the heavier weights. Just a quick tip, take out your cellphone and time the 2 minutes. It usually is longer than you think, don’t cheat yourself.

#4 Weight Progression

Every workout you will strive to increase the weight pressed. You will start slightly lighter than normal so it will at first be easy. It will become much more difficult as time progresses to increase your bench press each session. Even if it is difficult, strive to do so even if it means only adding 5 lbs. 5 lbs. however, may sometimes be too much of an increase. If that is the case then consider ordering these. (Picture is a link)
Those my friends are micro plates. They allow you to increase the weight in much smaller increments. Instead of 5 lb. jumps we are now looking at 1 to 2 lb. increases, much easier to handle.

The Program

Do not be fooled by the simple appearance of the program. I have used this at least once a year since high school and have always witnessed strength gains. Before you start you will need to figure out your max. Also, warm up well before moving on to the working sets of the exercises.

And of course before you start throwing heavy weights around, remember you may need a spotter and uhhh… lift smart and don’t injure yourself, ok?

Session I

Bench Press

set 1 – 5 reps of 75% of max

set 2 – 5 reps of 75% of max

set 2 – 5 reps of 75% of max

Set 4 – 1 rep of 82.5% of max (Explode on the way up)

Incline DB Press

3 sets of 8 reps, keep the weight the same throughout all 3 sets. When you can complete the 8 reps for each set then increase the weight by five pounds the following session.

Chest Dip

3 sets of 8 reps, same idea for weight progression as incline DB press. You will need a dip belt (unless they are provided by your gym). You can find one for a pretty good price in this article. Top Five gym essentials you should carry in your gym bag. Prices included.

Session II

Bench Press

Set 1 – 3 reps of 80% of max

Set 2 – 3 reps of 80% of max

Set 3 – 3 reps of 80% of max

Incline DB Press

3 sets of 8 reps, keep the weight the same throughout all 3 sets. When you can complete the 8 reps for each set then increase the weight by five pounds the following session.

Chest Dip

3 sets of 8 reps, same idea for weight progression as incline DB press.

Progression

When you can complete the weights indicated above and you are ready to increase, you will increase the weight lifted by 2.5%, so if it was originally 5 of 75% it will be 5 of 77.5% and so on. The key is to make small jumps each week. Also, it is obviously ok to round your weight used. If your percentage is giving you 176.8 lbs. feel free to round down to 175.

 

There you have it, go get strong.

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