Bench Training Program

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The following program is merely one option.

Bench training program. The 5 3 bench press program. The training programs people show me generally resemble a random grab bag of every press or triceps extension type movement imaginable with very little actual bench pressing. So let s be clear.

It s not uncommon with this program to see a 20 50 pound increase in a lifter s bench press over a 16 week training period. The key is to start with an accurate max. Tuesday lower squat focus.

A bench deload should be 60 of your max for only 3 sets of 5 reps per set. I ve used the following program with clients that are looking to add pounds to their bench press and extra pec mass. As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises.

The other training day per week is devoted towards speed explosive work on a given exercise often the competition lifts such as the squat bench press and deadlift in which bands chains and. If you want a better bench testing yourself with an all out effort once a week isn t going to get you there.

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