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workouts

Bench Press Workout 1:

March 8, 2013 | 0 Comments
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Exercise 1: Barbell Bench Press

You want to be using the same amount of speed and power as if you are bench pressing your personal best each rep, no matter how light the weight is. Ensure your form is perfect for each and every rep. Make sure you stop and reset each rep. Do not bounce the bar off your chest, pause and touch your chest on each rep then power off.

Set 1: Warm up with a light weight 10 reps.

Set 2: Warm up with a heavier weight 10 reps.

Sets 3 – 5: Working sets. Increase the weight each set consisting of 5 reps each set.

Set 6: 4th working set. Increase the weight again and aim for a set of 3 reps.

Set 7: 5th working set. Increase weight again and this set is for 1 Rep.

*Rest as long as is needed between the heavier sets*

Exercise 2: Incline Dumbbell Press

Lower the dumbbells to your armpits, pause the dumbbells on your shoulders and power off your chest. Use the first few sets to find your working set weight. It may take 2-3 sets to warm up to a weight where you fail at 8 reps and can get no more. Then use this weight to do 4 set of 8 reps keeping the weight the same through all 4 sets.

*Rest 2-3 mins between working sets*

Exercise 3: Hammer Strength Iso-lateral Chest Press

Set 1: Warm up with a light weight for 15 reps.

Set 2: Warm up with a heavier weight for 12 reps.

Set 3: First working set. Use enough weight to cause failure between 8-10 reps.

Set 4: Second working set. Increase the weight to cause failure between 6-8 reps.

Set 5: Third working set. Keep the weight from set 4 and fail between 6-8 reps.

Set 6: Fourth working set. Keep the weight from set 4 and fail between 6-8 reps, then have your training partner help you force out another 6 reps with good form (forced reps).

Set 7: Fifth working set. Keep weight from set 4 and fail between 6-8 reps, then drop to half the weight again for another 20 reps (drop set).

*Rest 1 minute between sets*

Exercise 4: Machine Cable Flies

Set 1: Warm up with a light weight for 15 reps.

Set 2: Warm up with a heavier weight for 12 reps.

Set 3: First working set. Use enough weight to cause failure between 8-10 reps.

Set 4: Second working set. Increase the weight to cause failure between 6-8 reps.

Set 5: Third working set. Keep the weight from set 4 and fail between 6-8 reps.

Set 6: Fourth working set. Keep the weight from set 4 and fail between 6-8 reps, then have your training partner help you force out another 6 reps with good form (forced reps).

Set 7: Fifth working set. Keep weight from set 4 and fail between 6-8 reps, then drop to half the weight again for another 20 reps (drop set).

*Rest 1 minute between sets*

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