Workout

Tip #85: Boost Your Bench Press With A One Month Specialization Program

Written by Steve

Is your bench press stuck in a rut? Try this one month specialization program. You will not only be training your bench press twice a week, but backing it up with extra food intake. This synergy should leave to a bench press PR after 30 days.

Here are the 2 bench press workouts. You can fit them into any existing program or system as needed.

Monday – Bench Press Workout A

  • Bench Press – 5 sets x 5 reps at 70% of your one rep max. When these feel manageable, add 5 pounds to the bar.
  • Military Press – 3 sets x 8 reps. When these feel manageable, add 5 pounds to the bar.
  • Skullcrushers – 3 sets x 8 reps. When these feel manageable, add 5 pounds to the bar.
  • Pull Ups or Lat Pull Down – 3 sets x as many reps as possible (if Pull Ups). When these feel manageable, add 5 pounds to the bar.
  • Dumbbell Curls – 3 sets x 10 reps. When these feel manageable, add 5 pounds.

Thursday – Bench Press Workout B

  • Bench Press – 4 singles @ 85% of your one rep max. When these feel manageable, add 5 pounds to the bar.
  • Close Grip Bench Press – 3 sets x 8 reps at 65% of your one rep max. When these feel manageable, add 5 pounds to the bar.
  • Barbell Row – 3 sets x 8 reps. When these feel manageable, add 5 pounds to the bar.
  • Bent Over Reverse Dumbbell Flye – 3 sets x 12 reps. When these feel manageable, add 5 pounds.
  • Hammer Curls – 3 sets x 10 reps. When these feel manageable, add 5 pounds.

Combine this with a 4000 calorie daily diet, including a minimum of 200 grams of protein per day, and you are sure to see a nice little bench press personal record.

Has this program worked for you? Let us know in the comments section below.

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Steve

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