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