You can continue to run this program over and over again as many times as you’d like. Our product picks are editor-tested, expert-approved. You may be able to find more information about this and similar content at, These Exercises Will Help You Build Core Strength, How Men Over 40 Can Power Up Their Back Muscles, Rapper SAINt JHN Shares His Group Training Workout, How to Use Tabata Training to Incinerate Calories. I’d rather see you do 70 clean reps than 140 garbage reps. Again, when you are unable to hit 3 reps for a set, drop it. Take a week completely away from benching, rest, and then test your max exactly one week later. This bench press program is broken up into 3 segments: Here are the weights for weeks one and two: Don’t worry if you are unable to get 8 reps per set. Continue adding 5 pounds each week. But it works—I do it any time I need to break through a plateau. After you reach the end of each cycle, take a deload week before starting up again. The workout (from my Men’s Health book Maximus Body) shocks your system with weight, reps, and intensity, eliciting a crazy amount of gains in strength and size. In it I reveal my three- and six-month fitness programs that are guaranteed to turn even the most average guy into a Spartan warrior. Nothing looks more badass than someone who can bench press 315 pounds. So if you can only perform 2 reps on your last set during week 6, you will be down to 4 working sets for week 7. Try lying on your back on a flat bench. Follow this with a deload week. We may earn a commission through links on our site. … 5×3 Bench Press Program: Increase Your Strength With This Workout, Matt Kroc Kroczaleski 12 Week Squat Program, 10 Week Staggered Deadlift Workout Program. Grabba barbell with hands slightly wider than shoulder-width. (P.S., if you can beat Tommy, please video it and send it to me and I’ll send you a copy of my book.) The bench press can be an effective exercise for working muscles in your upper body. There is no need to train to failure. A bench deload should be 60% of your max for only 3 sets of 5 reps per set. Ⓒ 2020. Now do as many reps as you can with good form in 30 minutes. That’s the “standard” weight we use at Gym Jones, the gym where I’m the general manager. How the Bench Press Program Works. Here is an example cycle for a lifter who currently has an estimated 250 pound bench press. We’re a team of dedicated and honest writers that offer a no bullshit guide to health and supplementation. Starting with week 6, you will be adding 5 pounds to the bar each week. 3. Set a timer for 30 minutes. If you run this program, please let us know how it went in the comments section below. All Right Reserved. 1. We explain how to do a bench press … When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be. Most people get stuck in strength plateaus because they just don’t do enough repetitions. Bobby Maximus is one of the world’s foremost fitness authorities. Continue this pattern of adding weight and dropping sets until you are no longer able to perform a triple for one set. Again, do not train to failure. I’m the king of the bench press at Gym Jones, and my best in this test is 272 reps with 225 pounds. Just make sure that you maintain a reasonable amount of assistance work, as this is a vital part of improving your bench press strength. Alright, here’s the deal: This workout is tough. Do as many reps as you can until the timer goes off. This is a workout for late beginners and intermediate lifters designed to help pack on additional chest muscle mass while also bringing up your bench press strength.You will be alternating between volume rep weeks and heavy singles. If you are unsure of your current max, use the bench press calculator to help you guestimate. I once saw him do 269 reps. By minute 10, you’ll realize that this workout is also a psychological test—you have to block out your brain screaming at you to quit. When you are unable to hit 3 reps on a set you drop it. Equipment needed: barbell (additional weights optional), flat bench. This is an auto-regulating workout routine designed specifically to help you bring your bench press numbers up. For improved results, use an aggressive eating plan while running this. The Bench Press is the exercise that separates men from boys. By using variations, you can target different muscles in that area. Steroids Bodybuilders Use to Get RIPPED (Legal Alternatives), Best Steroids for Mass (Legal Alternatives). If you do not want to follow the 4 day split as listed, you can remove the 5×3 bench press work and insert it into just about any other program. The following program is merely one option. Don’t use a bar heavier than 225 pounds. When you are down to one set, keep adding weight week in and week out as long as you are hitting 3 reps. After you fail to hit 3 reps for a single set, you may choose to try for a new PR the following week. The bench press is one of the best chest exercises to build muscle mass and strength, but other exercises are also beneficial for the chest muscles. Filter workouts by modality (gymnastics, weightlifting, cardio); Filter workouts by target area (upper body, lower body, core); Unlock more categories containing 5x more popular workouts; Get 100+ new WODs each month; Access 365 days of workout inspiration on the WOD Calendar and no more ads! By not completely tiring out your muscles on any one set, you’ll be able to pack in more reps overall. Load a barbell with a weight you can lift 10 times. The extra food usually goes a long way with helping your bench press numbers move up. Pro tip: Don’t go to failure on any set of this test. Tommy Hackenbruck, who took second place in the CrossFit Games in 2009, is the undisputed Gym Jones champion of the squat version of the test. It’s a 30-minute mental and physical crucible that involves more bench press reps than you would normally do in a month. Perform as many reps as possible, stopping when your form breaks down, or when you feel like you might fail on the next rep. During week one, you will perform 10 sets of 3 repswith your starting weight. Load a bar with a weight you can lift 10 times with stellar form (don’t go over 225 pounds). For the bench press, start with a weight that is 65% of your one rep max. How To Do Bench Press Workout Traditional, flat bench press workout. Made with Love. If you’re not seeing the results you want, eat more, sleep more, drop your cardio a bit…and then eat some more. You begin with 80% of your one rep max for 5 sets of 3 reps each. Many guys, for example, come in to the gym to bench on Monday and do 3 sets of 10, or 5 sets of 5, performing, respectively, 30 or 25 total repetitions. Stop each set when you feel you “might” fail on the next rep. If you liked this workout and want to reach a world of fitness you never thought possible, check out my Men’s Health book Maximus Body. Starting with week 5, auto-regulation begins. Home > Workouts > 5×3 Bench Press Program: Increase Your Strength With This Workout. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. If you miss 3 reps on two sets during any given workout, both of those sets are dropped. Alright, here’s the deal: This workout is tough. A good goal to aim for: 200 reps. As mentioned, you can run the bench press 5×3 program with nearly any split or combination of assistance exercises. It’ll help you pack on lean muscle and rocket you out of a strength plateau. The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. The best powerlifting routines have you lifting near max weight for multiple short sets. Also, if you have any questions, feel free to leave them below as well. When you learn to do that, your fitness begins to explode.