BIG Bench Program
Let’s talk training.
For the majority of the world, I’m willing to bet everyone has made their way around the bench press. Having a high number on your bench press has become what seems to be the staple of what the world believes is strength. “How much you bench bro?!” Ha, we have all heard it right? But seriously? Who wants to be able to bench more? Yeah, I’m going to guess all of us! I’m going to write up a 4 week trainer, where 1 day a week you’ll be dialing in everything you need to help increase your bench press. Still make sure you are running your normal split, just substitute these movements for your typical chest and triceps work!
Flat bench: 5x4 All working sets
Close grip floor press: 3-2-1 - Working up to a 1 rep max!
Incline DB Press: 2x20, 2x10
EZ bar skull crushers: 4x10
Dips: X 100 total - Anything over 15 in a row ADD WEIGHT
1xBURNOUT - NO WEIGHT AS MANY REPS AS POSSIBLE!
Rope push downs: 3 sets of DROP SET’S - Hit at least 3 different weights for AT LEAST 20 reps EACH- 60+reps PER SET!
Flat bench: 4x4 All working sets
Close grip static Pauses: (Unrack bar, take bar down to 4’’ above chest PAUSE for 2 seconds, lock out! MAKE SURE TO PAUSE!!!)
3-2-1 Working up to a 1 rep max!
Incline Barbell Press: x10, x8, x6, x4
Barbell bar skull crushers: 2x10, 1x8, 1x6
Dips: X 75 total - anything over 10 in a row ADD WEIGHT
1xBURNOUT NO weight- AS MANY REPS AS POSSIBLE
V bar push downs: 2x20, 2x10, 1xBURNOUT
Flat bench: 1x6, 2x4, 1x2 All working sets
Close Grip Floor Press: 3-2-1 Working up to a 1 rep max!
Incline DB Press: 2x15, 2x8
E Z bar skull Crushers: 2x15, 2x8
Dips: X 50 total - Anything over 10 in a row ADD WEIGHT
1x BURNOUT NO WEIGHT
Straight bar push downs: 2x15, 2x8, 1xBURNOUT
Flat bench: MAX OUT
Static Pause: 3-2-1 Working up to a 1 rep max!
Incline DB Press: 3x20
Barbell Skull Crushers: 3x10, 1x BURNOUT
V bar push downs: 3x15, 1xBURNOUT
Rope push downs: 3 drop sets hitting 3 different weights – AMRAP (As many reps as possible)
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