Home

Browse Workouts

Power for Bench Press

One of the movements in Powerlifting is the Bench Press. In this movement Chest, Triceps and Shoulder muscles are put in to use.&nbsp;To gain Power is to 

Smith Bench Press

Smith Machine Close-Grip Bench Press

Barbell Pullover

Cable Tricep Extension

Barbell Front Raise

One of the movements in Powerlifting is the Bench Press. In this movement Chest, Triceps and Shoulder muscles are put in to use.&nbsp;To gain Power is to develop the ability to recruit more muscle fibers as fast as possible, that's why the concentric phase of the movement should be executed as fast as you can but the speed of the movement will be relatively slow because of the high amount of load.&nbsp;

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Physiological effect: Neurological gains. Increase in muscle speed contraction by recruiting more muscle fibers as fast as you can, resulting in faster and stronger movements.
Training characteristics: Muscles involved in the Bench Press to increase muscle intra and inter coordination.&nbsp;
Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement)&nbsp;
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.&nbsp;

Week 2

&nbsp;Load: Increase by 10 to 20% in all exercises&nbsp;except Triceps and Shoulder where you should increase 5% to 10%
Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement)&nbsp;
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.&nbsp;

Week 3

&nbsp;Load: Increase by decreasing rest to 180''&nbsp;&nbsp;
Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement)&nbsp;
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.&nbsp;

Week 4

&nbsp;Load: Increase by 10 to 20% in all exercises&nbsp;except Triceps and Shoulder where you should increase 5% to 10%&nbsp;
Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement)&nbsp;
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.&nbsp;

	Beginner (1-2 years)
	78 minutes/day \| 3 days/week \| 4 weeks
	Powerlifting
	Smith Machine, Barbell, Flat Bench, Rope Cable Machine, Straight Bar Attachment Show More

Exercise	Sets	Reps	Rest
1.Smith Bench Press	4 sets	4 reps	240s
2.Smith Machine Close-Grip Bench Press	4 sets	4 reps	240s
3.Barbell Pullover	4 sets	4 reps	240s
4.Cable Tricep Extension	4 sets	4 reps	240s
5.Barbell Front Raise	4 sets	4 reps	240s

Exercise	Sets	Reps	Rest
1.Smith Bench Press	4 sets	4 reps	240s
2.Smith Machine Close-Grip Bench Press	4 sets	4 reps	240s
3.Barbell Pullover	4 sets	4 reps	240s
4.Cable Tricep Extension	4 sets	4 reps	240s
5.Barbell Front Raise	4 sets	4 reps	240s

Exercise	Sets	Reps	Rest
1.Smith Bench Press	4 sets	4 reps	240s
2.Smith Machine Close-Grip Bench Press	4 sets	4 reps	240s
3.Barbell Pullover	4 sets	4 reps	240s
4.Cable Tricep Extension	4 sets	4 reps	240s
5.Barbell Front Raise	4 sets	4 reps	240s

Power for Bench Press

Week 1 Overview

Day 1

Day 3

Day 5

More workouts like this