Try lying on your back on a flat bench. I’d rather see you do 70 clean reps than 140 garbage reps. 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. It’s best to attempt a program like this while eating in a calorie surplus. 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. Here is an example cycle for a lifter who currently has an estimated 250 pound bench press. By not completely tiring out your muscles on any one set, you’ll be able to pack in more reps overall. Load a bar with a weight you can lift 10 times with stellar form (don’t go over 225 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. How To Do Bench Press Workout Traditional, flat bench press workout. 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. You might do, for example, as many “sets” of 3 or 4 reps as you can. Do as many reps as you can until the timer goes off. I’m the king of the bench press at Gym Jones, and my best in this test is 272 reps with 225 pounds. Now do as many reps as you can with good form in 30 minutes. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be. Steroids Bodybuilders Use to Get RIPPED (Legal Alternatives), Best Steroids for Mass (Legal Alternatives). 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. 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. You begin with 80% of your one rep max for 5 sets of 3 reps each. 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. Also, if you have any questions, feel free to leave them below as well. This helps develop strength as well as power for the bench press. But it works—I do it any time I need to break through a plateau. In this workout you’re going to do a lot more than that. Upgrade to "Beastmode"to find the workouts you want with more advanced filters - and more! You can run this program back to back as many times as you’d like. Again, do not train to failure. 3. (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.) If you miss 3 reps on two sets during any given workout, both of those sets are dropped. For the bench press, start with a weight that is 65% of your one rep max. All Right Reserved. 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. Just make sure that you maintain a reasonable amount of assistance work, as this is a vital part of improving your bench press strength. We also do a squat variation of this test. If you run this program, please let us know how it went in the comments section below. The best powerlifting routines have you lifting near max weight for multiple short sets. Don’t use a bar heavier than 225 pounds. Each subsequent week you ad… Remember, no program is magic. 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! Made with Love. That’s the “standard” weight we use at Gym Jones, the gym where I’m the general manager. Numbers are rounded down to the nearest 5 pounds. It’s a 30-minute mental and physical crucible that involves more bench press reps than you would normally do in a month. … 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. After you reach the end of each cycle, take a deload week before starting up again. We may earn a commission through links on our site. Starting with week 5, auto-regulation begins. 1. Set a timer for 30 minutes. Perform as many reps as possible, stopping when your form breaks down, or when you feel like you might fail on the next rep. Nothing looks more badass than someone who can bench press 315 pounds. As mentioned, you can run the bench press 5×3 program with nearly any split or combination of assistance exercises. During week one, you will perform 10 sets of 3 repswith your starting weight. Just make sure that you maintain a reasonable amount of assistance work, as this is a vital part of improving your bench press strength. A bench deload should be 60% of your max for only 3 sets of 5 reps per set. Most people get stuck in strength plateaus because they just don’t do enough repetitions. Ⓒmuscleandbrawn.com 2020. This is an auto-regulating workout routine designed specifically to help you bring your bench press numbers up. Stop each set when you feel you “might” fail on the next rep. To avoid injury, stress doing reps with your best form over getting more reps with bad form. The Bench Press is the exercise that separates men from boys. Grabba barbell with hands slightly wider than shoulder-width. The extra food usually goes a long way with helping your bench press numbers move up. 5×3 Bench Press Program: Increase Your Strength With This Workout, Matt Kroc Kroczaleski 12 Week Squat Program, 10 Week Staggered Deadlift Workout Program. How the Bench Press Program Works. This bench press program is broken up into 3 segments: Weeks 1-2 – Rep Work. In it I reveal my three- and six-month fitness programs that are guaranteed to turn even the most average guy into a Spartan warrior. Alright, here’s the deal: This workout is tough. Bobby Maximus is one of the world’s foremost fitness authorities. You can continue to run this program over and over again as many times as you’d like. Alright, here’s the deal: This workout is tough. A good goal to aim for: 200 reps. 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. Take a week completely away from benching, rest, and then test your max exactly one week later. Starting with week 6, you will be adding 5 pounds to the bar each week. If you are unsure of your current max, use the bench press calculator to help you guestimate. Again, when you are unable to hit 3 reps for a set, drop it. Load a barbell with a weight you can lift 10 times. 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. If you’re not seeing the results you want, eat more, sleep more, drop your cardio a bit…and then eat some more. Continue adding 5 pounds each week. 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. The following program is merely one option. 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. Rest between sets will be 90 to 120 seconds; no longer or shorter. We explain how to do a bench press … The bench press can be an effective exercise for working muscles in your upper body. It’ll help you pack on lean muscle and rocket you out of a strength plateau. For improved results, use an aggressive eating plan while running this. It’s a 30-minute mental and physical crucible that involves more bench press reps than you would normally do in a month. I once saw him do 269 reps. When you learn to do that, your fitness begins to explode. When this occurs take a deload week, and start the program over using 60% of this weight during week one.
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