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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


dumbbell flat bench press 4×10-15×10

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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.



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 It works your chest, shoulders and triceps most.



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 It’s the most effective exercise to gain upper-body strength


 It's the most effective exercise to gain muscle mass


 It's the upper-body exercise you'll lift most weight on

Empty 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.

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Keep the knees bent at 90 degrees with your feet directly under your knees. 


Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with 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 

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Lower the weight until your elbow is parallel with your shoulders

AT-A-GLANCE


 wisdom says you can't bench press everyday.



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