Bench Press Exercise
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important push exercise
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When one rep max is 315lbs
250×6
265×5
265×5
275×4
275×4
275×4
275×4
265×5
265×5
250xfailure
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SAMPLE WORKOUT
empty olympic barx4x10
135x4x10
225x4x10
315x4x10
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Bench Press
Good for upper body strength, aesthetics.
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The bench press is a full body, compound exercise.
It works your chest, shoulders and triceps most.
It works your chest, shoulders and triceps most.
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It's the most effective exercise to gain muscle mass
It's the most effective exercise to gain muscle massIt's the upper-body exercise you'll lift most weight on
It's the upper-body exercise you'll lift most weight onEmpty bar x 15 x 4
135 x 10 x 4
225 x 10 x 4
315 x 10 x 4
225 x 10 x 4
135 x 10 x 4
Empty bar x 15 x 4
The bigger your bench, the bigger your chest.
Your feet should be on the floor and NOT up in the air or on the bench.
Sample Workout
190lbx6
205×5
205×5
215×4
215×4
Most powerlifters will train bench press 2-3 times per week.
Sample Workout
172.5lbx8x8
The bottom portion of the bench press is where your chest is most heavily activated.
Bench all the way down and touch or come very close
Lower the weight until your elbow is parallel with your shoulders
wisdom says you can't bench press everyday.
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