Workout Plan To Increase A Maximum Bench Press

The bench press one-repetition maximum, or one-rep max test measures the collective strength of various muscles within your chest, shoulders and upper arms. Increasing your one-rep max requires your consistent participation in a progressive bench-press program based on scientific principles. This can help improve your standing if you participate in bench-press competitions and may help improve your performance in certain sports. Consult a strength-training professional for guidance.

One-Rep Max Testing

A one-rep max test should bookend your bench-press improvement program so you can determine the effectiveness of your training. If you already know your one-rep max, however, you can skip the initial, pre-training test. A direct measurement, which involves progressively adding weight until you can perform only one rep, is appropriate if you're experienced and healthy, but if you're inexperienced or recovering from an injury, use a conversion chart, which estimates your one-rep max after you've lifted a submaximal load for multiple reps. The chart assumes that if you can lift a weight 10 times, for example, then that weight is approximately 75 percent of your actual one-rep max; eight reps equal 80 percent of your one-rep max, six reps equal 85 percent, four reps equals 90 percent and two reps equal 95 percent.

Workout Frequency

The American College of Sports Medicine and National Strength and Conditioning Association both recommend training each muscle group two to three times per week on nonconsecutive days to maximize strength. Bench press two to three times per week to increase your one-rep max. A two-day-per-week program, for example, might include workouts on Monday and Thursday or Tuesday and Friday each week, and a three-day-per-week program might include workouts on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

Workout Sets, Reps and Loads

The number of sets and reps you perform and the amount of weight you lift, or load, are interrelated. Start with two sets of 12 repetitions at about 70 percent of your one-rep max and progressively increase the number of sets, decrease the number of reps and increase the load as you work through your program, ending at four to six sets of one to two reps at 100 percent to 105 percent of your one-rep max.

Training Program Example

A two-day-per-week program might be designed as follows:

Complete two sets of 12 reps at 70 percent of your one-rep max and two sets of 10 reps at 75 percent of your one-rep max during the first and second weekly sessions, respectively, for the first three weeks of your program.

Do three sets of eight reps at 80 percent of your one-rep max and three sets of six reps at 85 percent during the first and second weekly sessions, respectively, for the second set of three weeks.

Perform four sets of four reps at 90 percent of your one-rep max and four sets of two reps at 95 percent during the first and second weekly sessions, respectively, for weeks seven through nine.

Complete five sets of two reps at 100 percent of your one-rep max and five sets of one rep at 105 percent during the first and second weekly sessions, respectively, for the final three weeks of your program.

Considerations

If you're unable to complete all the sets and reps during any week of your program, repeat the last week that you completed successfully and continue from there. Lengthen your program as much as necessary until you can complete each week as planned.

The bench press, just like any other resistance exercise, can cause musculoskeletal injuries if you don't take necessary precautions. Always have a spotter stand behind the bench when you're performing the exercise to provide assistance if necessary. Stop exercising immediately and consult your doctor if you feel any abnormal pain.