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Wednesday, September 19, 2018

Bench Press | How To Increase Your 1 Rep Max


 The simplest way to increase your Bench Press is to Bench Press more. The more you Bench Press, the more Bench Press practice you get and the better your Bench Press form becomes. Proper form improves the effectiveness of the movement. It increases how much you Bench Press.

Assistance exercises and variations of the Bench Press may help you increase your Bench Press. But they’re never a replacement to Bench Press. You can’t become better at an exercise you don’t do. To increase your Bench Press, you must Bench Press. Heavy and often.






The Workout Plan



Day 1


WARMUP

Walking Lunges: 1 set of 100-200 feet

SQUAT VARIATION – FRONT SQUAT

Work to a 1 Rep Max with a Pause

20 reps with bar, then 10,5,3,1,1,1 reps

CHEST & BACK – 5 Set Superset

Flat Bench Press (Heavy): 20 rep Warmup, then 3,3,3,1,1,1

T-Bar / Seated / Dumbbell Rows: 15 reps

Triceps Finisher – 5 sets

Straight Bar Pushdowns – 20 Full – 20 ¼ reps

Day 2


SQUAT VARIATION – FRONT SQUAT

Work to a 1 Rep Max with a Pause With Belt

20 reps with bar only, then 10,5,3,1,1,1 reps

DEADLIFT

Conventional Deadlift: 6 sets of 1,1,1,1,1,1 reps

CHEST & BACK

5 Set Superset

3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip)

Seated Rows or T-Bar Rows: 20 reps

5 Set Superset

3 Way Flat Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip)
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Seated Rows or T-Bar Rows: 20 reps
bench press 1 rep max

Day 3


WARMUP

Walking Lunges: 1 sets of 100-200 feet

SQUAT VARIATION – HIGH BAR BACK SQUAT

Work to a 1 Rep Max with a Pause

CONDITIONING – 3 Set Superset

T-Bar / Seated / Dumbbell Rows: 15-20 reps

Farmers Carry – As heavy as possible for 200 feet 3-5 sets

Weighted Crunches: 25 reps

ARM PUMP SET – 5 sets

3 Way Straight Bar Curls: 10 reps Each Way (Close / Normal / Wide)

3 Way Straight Bar Pushdowns: 10 reps Each Way (Close / Normal / Wide)

Day 4


WARMUP

Walking Lunges: 1 set of 100-200 feet

SQUAT VARIATION – FRONT SQUAT

Work to a 1 Rep Max

10,5,1,1,1,1,1 reps

CHEST/BACK – 5 Set Superset

3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip)

Seated Rows or T-Bar Rows: 20 reps

5 Set Superset

3 Way Flat Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip)

Seated Rows or T-Bar Rows: 20 reps

4 Sets

Narrow Grip Underhand Pulldowns: 20 reps

Day 5


Flat Bench Press (Heavy): All sets except Warmup are Pauses; The last single is a back off set for a 5 Second Pause)

20 reps with just bar, then 3,3,33,3,1,1,1,1 reps

SQUAT VARIATION – BACK SQUAT to a 1 rep max

20 reps with just bar, then 10, 5, 3, 1, 1, 1 reps

SUMO DEADLIFT

6 sets of 3 reps

Farmers Carry 200 feet 3-5 sets
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