BIG Bench Program

Zach Homol

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!

 

Week 1:                         

Monday:

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!

 

Week 2:                          

Monday:

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

 

Week 3:

Monday:

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

 

Week 4:

Monday:

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)

If you liked this article, check out:

How To Improve You Bench Press Lockout

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