Bench Press Max Workout is a Two-Part Challenge
Several components comprise a powerful bench press routine, and proper technique is just the starting point. Once that is achieved, a regimen must be established to begin building upper body strength. Detailed as follows is the maximum bench press workout.
Part 1
- Load the barbell with approximately 30 percent of your bench press maximum weight. Lift this weight as normal on the bench press and focus on your arms. Elbows should remain at a 45-degree angle to your body until you push the weight back upward. At that point, lock your elbows, then lower the bar. Repeat 2 or 3 times and rest for three minutes.
- Next, place on the barbell approximately 60 percent of your bench press maximum weight. Complete five repetitions and follow with a three-minute rest.
- 80 percent of your max weight should now be placed on the barbell. Lift for three repetitions, and rest for three minutes.
- Once those repetitions are completed, increase your weight to 85 percent. Lift this just one powerful time and break for three minutes.
- With 90 percent of your maximum bench press weight now on the barbell, lift one time, then rest for three minutes. Repeat this eight to ten times and rest for three minutes before continuing.
Part 2
- Remove all weight from the barbell except a light amount that you can readily lift.
- Lie on the bench and grab the barbell with your hands 12 inches apart. Lift the bar from its support racks and hold over your chest with arms stretched straight above you.
- Lower the bar toward your face with elbows maintained at a 45-degree angle from your body.
- Stop lowering the bar six inches from your nose. Pause in this position, and vigorously lift back to the starting position.
- Repeat for 10 total repetitions and rest for three minutes.
- After your rest, repeat the entire steps as provided above, but do so at a weight that you can comfortably lift for 6 repetitions. Then rest for three minutes and repeat 4 total times.
Follow this routine two or three times a week to achieve maximum results. You will notice a substantial difference in your lifting ability after a very short period.
Read on for ways to increase your bench press...
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
