Using a percentage-based system allows you to carefully regulate the intensity of your bench press training. You can use concurrent method, a system of training where you perform one light day where you focus on force and speed and a heavy day where you focus on maximal effort. For any percentage-based program to work, you must know your single-repetition maximum on the bench press. Train twice a week with three days rest between each session. Consult a health care practitioner before beginning any strength-training program.
Dynamic Effort
Step 1
On your light day, train using only 50 percent of your one-repetition maximum. Perform 10 to 12 sets of only three repetitions per set. This allows you to maintain bar speed and keep your technique sharp. Lower the bar from arms-length and, without bouncing, blast the bar up off of your chest. Your goal is to generate as much force as possible on the way up. Add 5 percent to this weight every week until you hit 70 percent, then drop back down to 50 percent.
Step 2
Perform barbell triceps extensions. Hold a bar with your hands shoulder-with apart in the same position you bench with. Lower the bar to your forehead by bending your elbows. Straighten your arms. Perform four to six sets of eight to 12 repetitions.
Step 3
Perform face pulls to work the back of your shoulders. Sit in a pulldown machine and grip a rope attachment with one hand on each end of the rope. Lean back 45-degrees, hold still and pull the rope toward you while you pull your elbows out to the sides. Your elbows should stay at ear-level during the movement. Perform three to five sets of 10 to 15 repetitions per set.
Step 4
Lean forward holding a barbell with your hands wider than your chest. Use whatever grip is comfortable, but keep your back at about a 45-degree angle. Row the bar into your chest, and lower until your arms are straight. Perform five or six sets of barbell rows for eight to 12 repetitions per set.
Maximal Effort
Step 1
Bench using at least 90 percent of your one-repetition maximum. Perform three to five single lifts, increasing the weight slightly each time if your previous lift is successful. This day you generate maximal effort.
Step 2
Grip a bar with your hands between 12 and 18 inches apart. Perform close-grip bench presses for five to eight sets of five to six repetitions. Use a full range of motion on each repetition.
Step 3
Hold a dumbbell in one hand and lean forward until your torso is parallel to the ground. Brace your empty hand against a bench. Row the dumbbell from full extension to your chest and lower under control. Perform five or six sets of eight to 12 repetitions of the dumbbell row.
Step 4
Grip dumbbells in each hand with your hands down at your sides, palms-facing in. Lean forward 45-degrees. Raise your arms until they are parallel to the floor and lower under control. Perform three to five sets of 10 to 15 repetitions of lateral raises to strengthen your shoulders.
Tips and Warnings
- Always use a full range of motion on every exercise.
- Never lift without a spotter.
Things You'll Need
- Adjustable bench
- Barbell
- Dumbbells
- Pulldown machine with rope handle
References
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
- "Science and Practice of Strength Training, Second Edition"; Vladimir Zatsiorsky, et al.; 2006
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