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Strength for Bench Press

By Pedro Bernardes

Experience
Beginner (1-2 years)
Time
99 minutes/day | 3 days/week | 4 weeks
Good for
Powerlifting
Equipment
Barbell, Cable, Dumbbell, EZ Bar, Smith Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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 higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time. 

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Workout Overview


Day 1

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Smith Bench Press demonstrationPlay Smith Bench Press demonstration
1. Smith Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Incline Smith Machine Bench Press▶
2. Incline Smith Machine Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Decline Smith Press demonstrationPlay Decline Smith Press demonstration
3. Decline Smith Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4. Dumbbell Flys
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
5. Cable Tricep Extension
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
EZ Bar Back Of The Head Lying Tricep Extension demonstrationPlay EZ Bar Back Of The Head Lying Tricep Extension demonstration
6. EZ Bar Back Of The Head Lying Tricep Extension
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
7. Seated Dumbbell Arnold Press
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Upright Barbell Row▶
8. Upright Barbell Row
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
9. Barbell Front Raise
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises

Day 3

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Smith Bench Press demonstrationPlay Smith Bench Press demonstration
1. Smith Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Incline Smith Machine Bench Press▶
2. Incline Smith Machine Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Decline Smith Press demonstrationPlay Decline Smith Press demonstration
3. Decline Smith Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4. Dumbbell Flys
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
5. Cable Tricep Extension
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
EZ Bar Back Of The Head Lying Tricep Extension demonstrationPlay EZ Bar Back Of The Head Lying Tricep Extension demonstration
6. EZ Bar Back Of The Head Lying Tricep Extension
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
7. Seated Dumbbell Arnold Press
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Upright Barbell Row▶
8. Upright Barbell Row
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
9. Barbell Front Raise
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises

Day 5

Scroll to top

Smith Bench Press demonstrationPlay Smith Bench Press demonstration
1. Smith Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Incline Smith Machine Bench Press▶
2. Incline Smith Machine Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Decline Smith Press demonstrationPlay Decline Smith Press demonstration
3. Decline Smith Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4. Dumbbell Flys
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
5. Cable Tricep Extension
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
EZ Bar Back Of The Head Lying Tricep Extension demonstrationPlay EZ Bar Back Of The Head Lying Tricep Extension demonstration
6. EZ Bar Back Of The Head Lying Tricep Extension
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
7. Seated Dumbbell Arnold Press
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Upright Barbell Row▶
8. Upright Barbell Row
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
9. Barbell Front Raise
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises

Date Created: 2/26/2019, UTC


Last Updated: 5/20/2020, UTC

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