Many guys, for example, come in to the gym to bench on Monday and do 3 sets of 10, or 5 sets of 5, performing, respectively, 30 or 25 total repetitions. Tommy Hackenbruck, who took second place in the CrossFit Games in 2009, is the undisputed Gym Jones champion of the squat version of the test. This is a workout for late beginners and intermediate lifters designed to help pack on additional chest muscle mass while also bringing up your bench press strength.You will be alternating between volume rep weeks and heavy singles. Continue adding 5 pounds each week. When this occurs take a deload week, and start the program over using 60% of this weight during week one. When you are down to one set, keep adding weight week in and week out as long as you are hitting 3 reps. After you fail to hit 3 reps for a single set, you may choose to try for a new PR the following week. Perform as many reps as possible, stopping when your form breaks down, or when you feel like you might fail on the next rep. Made with Love. A bench deload should be 60% of your max for only 3 sets of 5 reps per set. For improved results, use an aggressive eating plan while running this. Grabba barbell with hands slightly wider than shoulder-width. The following program is merely one option. Just make sure that you maintain a reasonable amount of assistance work, as this is a vital part of improving your bench press strength. Most people get stuck in strength plateaus because they just don’t do enough repetitions. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. We also do a squat variation of this test. We explain how to do a bench press … I once saw him do 269 reps. It’ll help you pack on lean muscle and rocket you out of a strength plateau. Do as many reps as you can until the timer goes off. When you are unable to hit 3 reps on a set you drop it. If you liked this workout and want to reach a world of fitness you never thought possible, check out my Men’s Health book Maximus Body. During week one, you will perform 10 sets of 3 repswith your starting weight. Equipment needed: barbell (additional weights optional), flat bench. If you’re interested in how you can hack your psychology to improve your fitness, my Men’s Health book Maximus Body features an entire section devoted to just that. By minute 10, you’ll realize that this workout is also a psychological test—you have to block out your brain screaming at you to quit. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be. The Bench Press is the exercise that separates men from boys. By using variations, you can target different muscles in that area. I’m the king of the bench press at Gym Jones, and my best in this test is 272 reps with 225 pounds. That’s the “standard” weight we use at Gym Jones, the gym where I’m the general manager. Each subsequent week you ad… If you’re not seeing the results you want, eat more, sleep more, drop your cardio a bit…and then eat some more. The bench press can be an effective exercise for working muscles in your upper body. This is an auto-regulating workout routine designed specifically to help you bring your bench press numbers up. Numbers are rounded down to the nearest 5 pounds. For the bench press, start with a weight that is 65% of your one rep max. You begin with 80% of your one rep max for 5 sets of 3 reps each. You may be able to find more information about this and similar content at piano.io, These Exercises Will Help You Build Core Strength, How Men Over 40 Can Power Up Their Back Muscles, Rapper SAINt JHN Shares His Group Training Workout, How to Use Tabata Training to Incinerate Calories. Nothing looks more badass than someone who can bench press 315 pounds. So if you can only perform 2 reps on your last set during week 6, you will be down to 4 working sets for week 7. Take a week completely away from benching, rest, and then test your max exactly one week later. Continue this pattern of adding weight and dropping sets until you are no longer able to perform a triple for one set. How the Bench Press Program Works. When you learn to do that, your fitness begins to explode. We’re a team of dedicated and honest writers that offer a no bullshit guide to health and supplementation. Follow this with a deload week. Load a bar with a weight you can lift 10 times with stellar form (don’t go over 225 pounds). Remember, no program is magic. Home > Workouts > 5×3 Bench Press Program: Increase Your Strength With This Workout. Again, do not train to failure. As mentioned, you can run the bench press 5×3 program with nearly any split or combination of assistance exercises. Ⓒmuscleandbrawn.com 2020. Again, when you are unable to hit 3 reps for a set, drop it. Now do as many reps as you can with good form in 30 minutes. There is no need to train to failure. Pro tip: Don’t go to failure on any set of this test. The bench press is one of the best chest exercises to build muscle mass and strength, but other exercises are also beneficial for the chest muscles. Stop each set when you feel you “might” fail on the next rep. It’s best to attempt a program like this while eating in a calorie surplus. The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Alright, here’s the deal: This workout is tough. A good goal to aim for: 200 reps. This bench press program is broken up into 3 segments: Here are the weights for weeks one and two: Don’t worry if you are unable to get 8 reps per set. Our product picks are editor-tested, expert-approved. After you reach the end of each cycle, take a deload week before starting up again. If you miss 3 reps on two sets during any given workout, both of those sets are dropped. The best powerlifting routines have you lifting near max weight for multiple short sets. It’s a 30-minute mental and physical crucible that involves more bench press reps than you would normally do in a month. Don’t use a bar heavier than 225 pounds. Set a timer for 30 minutes. Starting with week 5, auto-regulation begins. If you do not want to follow the 4 day split as listed, you can remove the 5×3 bench press work and insert it into just about any other program. This is not an easy program, nor is it light on volume. Just make sure that you maintain a reasonable amount of assistance work, as this is a vital part of improving your bench press strength. Here is an example cycle for a lifter who currently has an estimated 250 pound bench press. The extra food usually goes a long way with helping your bench press numbers move up. But it works—I do it any time I need to break through a plateau. We may earn a commission through links on our site. Load a barbell with a weight you can lift 10 times. You can continue to run this program over and over again as many times as you’d like. … Upgrade to "Beastmode"to find the workouts you want with more advanced filters - and more! Steroids Bodybuilders Use to Get RIPPED (Legal Alternatives), Best Steroids for Mass (Legal Alternatives). This bench press program is broken up into 3 segments: Weeks 1-2 – Rep Work. It’s a 30-minute mental and physical crucible that involves more bench press reps than you would normally do in a month. The workout (from my Men’s Health book Maximus Body) shocks your system with weight, reps, and intensity, eliciting a crazy amount of gains in strength and size. How To Do Bench Press Workout Traditional, flat bench press workout. By not completely tiring out your muscles on any one set, you’ll be able to pack in more reps overall. Rest between sets will be 90 to 120 seconds; no longer or shorter. 1. Try lying on your back on a flat bench. All Right Reserved. If you are unsure of your current max, use the bench press calculator to help you guestimate. 3. Filter workouts by modality (gymnastics, weightlifting, cardio); Filter workouts by target area (upper body, lower body, core); Unlock more categories containing 5x more popular workouts; Get 100+ new WODs each month; Access 365 days of workout inspiration on the WOD Calendar and no more ads! (P.S., if you can beat Tommy, please video it and send it to me and I’ll send you a copy of my book.)

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