The bench press exercise is used as a measure of upper body strength because it involves powerful muscle contractions from your chest, shoulders and upper arms. To increase the amount of weight you can press, you need to increase the strength of the involved muscles by following a progressive resistance training program based on scientific principles.
Step 1
Bench press twice during the first week of your program. Perform only one set of 12 repetitions during each session. Use 60 percent of your one-repetition maximum, or 1RM, which is the amount of weight you can press only once.
Step 2
Perform the bench press exercise two times per week for the next two weeks. Complete one set of 12 reps at 65 percent of your 1RM for both sessions during the first week and two sets of 10 reps at the same weight for both sessions during the second week.
Step 3
Use 70 percent of your 1RM for each session during the following three weeks. Perform one set of 12 reps twice during the first week, two sets of 10 reps twice during the second week, and three sets of eight reps twice during the third week.
Step 4
Complete two bench press sessions per week for the next four weeks using 75 percent of your 1RM for each session. Do one set of 12 reps for both sessions during the first week, two sets of 10 reps for each session during the second week, three sets of eight reps during the third week, and four sets of six reps during the fourth.
Step 5
Increase the number of sessions per week from two to three starting with week 11. Complete one set of 12 reps at 70 percent of your 1RM during the first session of the week, two sets of 10 reps at 75 percent during the second session, and three sets of eight reps at 80 percent during the third.
Step 6
Bench press three times during week 12. Perform one set of 10 reps at 75 percent of your 1RM during the first session, two sets of eight reps at 80 percent during the second, and three sets of six reps at 85 percent during the third.
Step 7
Complete one set of eight reps at 80 percent of your 1RM during the first session of the next week, two sets of six reps at 85 percent during the second session, and three sets of four reps at 90 percent during the third.
Step 8
Perform the bench press exercise three times during week 14 of the program. Do one set of six reps at 85 percent of your 1RM during the first session, two sets of four reps at 90 percent during the second, and three sets of two reps at 95 percent during the third.
Step 9
Complete one set of four reps at 90 percent of your 1RM during the first session of the next week. Do two sets of two reps at 95 percent during the second session and three sets of two reps at 100 percent during the third.
Step 10
Perform only two reps for each set during the final week of the program. Complete one set at 95 percent of your 1RM during the first session, two sets at 100 percent during the second, and three sets at 105 percent during the third.
Step 11
Test your bench press 1RM to determine how much it increased from the beginning of the program. Start the program again using your new 1RM if you want to increase it further.
Tips and Warnings
- Allow yourself two to three days of rest between sessions when performing two sessions per week and one to two days when performing three sessions per week. Rest for one to three minutes between sets when performing multiple sets during a single session. Always have a spotter stand behind you while performing the bench press exercise to help in case you can't complete a repetition.
- This program requires intense muscle contractions which can cause injuries. Stop training immediately and see your doctor if you feel any pain other than normal muscle soreness.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Physiology of Sports and Exercise"; Jack Wilmore, David Costill and Larry Kenney; 2007
- "Medicine & Science in Sports and Exercise"; Progression Models in Resistance Training for Healthy Adults; American College of Sports Medicine; 2009
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