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Strength for Bench Press

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

99 minutes

Genders

Female, Male

Goals

Powerlifting (Female | Male)
Description

One of the movements in Powerlifting is the Bench Press. In this movement Chest, Triceps and Shoulder muscles are put in to use. To gain strength is to develop the ability to support and move hi

Show More

Source

myworkouts

Equipment

Barbell, Cable, Dumbbell, EZ Bar, Smith Machine

Average Exertion

info-icon
50%

Average Cardio Intensity

info-icon
20%

Workout Type

info-icon
Muscle Focus

Experience

Beginner (1-2 years)

Time

99 minutes

Genders

Female, Male

Days per week

3 days

Goals

Powerlifting (Female | Male)
Description

One of the movements in Powerlifting is the Bench Press. In this movement Chest, Triceps and Shoulder muscles are put in to use. To gain strength is to develop the ability to support and move hi

Show More

Equipment

Barbell, Cable, Dumbbell, EZ Bar, Smith Machine

Avg Exertion

info-icon
50%

Workout Type

info-icon
Muscle Focus

Avg Cardio Intensity

info-icon
20%

Source

myworkouts

Workout Overview

Week 1

 Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and  balance.

Training characteristics: Muscles involved in the Bench Press to increase muscle intra and inter coordination.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Day 3

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Day 5

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Week 2

Load: Increase by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10%   

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Day 3

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Day 5

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Week 3

 Load: Increase by decreasing rest to 60''   

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Day 3

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Day 5

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Week 4

Load: Increase by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10%   

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Day 3

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Day 5

Scroll to top

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Pressâ–¶
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Pressâ–¶
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flysâ–¶
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extensionâ–¶
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Pressâ–¶
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Rowâ–¶
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Date Created: 2/26/19, 1:04 AM


Last Updated: 5/20/20, 2:23 AM

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