The bench press is a popular exercise because it builds and strengthens the chest, shoulders and triceps, all areas of emphasis for bodybuilders and athletes. The amount of weight you can press one time, known as your one-repetition maximum, or one-rep max, indicates your level of strength in these muscles. If you want to increase your one-rep max for the bench press, which will also increase your muscle mass, follow a specific and progressive program over several weeks.
Step 1
Perform two sets of 12 reps at 70 percent of your current one-rep max during the first week of your program. Rest for two days and then repeat the same workout on the fourth day.
Step 2
Perform two sets of 10 reps at 75 percent of your one-rep max during the second week. Repeat the same workout after resting for two days.
Step 3
Do three sets of eight reps at 80 percent intensity during the third week, with two days rest between workouts.
Step 4
Complete three sets of six reps at 85 percent of your one-rep max on the first and fourth days of the fourth week.
Step 5
Perform four sets of four reps at 90 percent of your one-rep max during the first training days of the next two weeks. Do two sets of 12 reps at 70 percent during the second training session of each week. Allow two days rest between the weekly sessions and three days between the second session of the first week and first of the second week.
Step 6
Do five sets of two reps at 95 percent of your one-rep max during the first and third workouts of the seventh and eighth weeks. Perform two sets of 12 reps at 70 percent intensity during the second and fourth sessions. Follow the same rest schedule as the previous two weeks.
Step 7
Complete four sets of two reps at 100 percent of your current one-rep max. Rest for three days and then perform two sets of 12 reps at 70 percent on the fourth day.
Step 8
Complete three sets of one to two reps at 105 percent of your max for the first workout of the 10th week. Rest for three days and then do two sets of 12 reps at 70 percent of your one-rep max.
Step 9
Retest your one-rep max three or four days following the final session of the 10th week. Start the cycle over again if you want to increase you bench press max further.
Tips and Warnings
- Perform the first workout session of each week on the same day. Use perfect technique for each rep. Allow two to four minutes of rest between each set. Ask a partner to spot you while bench pressing. If you are unable to complete all the sets and reps for any training session, skip the next session, back up one week, and then resume training. Eat a well-balanced diet consisting of approximately 60 percent carbohydrates, 20 percent fats and 20 percent proteins to fuel your body for the training sessions, according to the American Dietetic Association.
- Lifting weights puts you at risk for injury. Visit your physician if you feel pain other than normal soreness.
References
- National Strength and Conditioning Association: Strength Training for Muscle Building
- "Medicine and Science in Sports and Exercise"; Progression Models in Resistance Training for Healthy Adults; American College of Sports Medicine; 2009
- "Physiology of Sport and Exercise (Fourth Edition)"; Jack H. Wilmore, David L. Costill and W. Larry Kenney; 2008
- American Dietetic Association: Strength Building and Muscle Mass
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