Bench Press Focus
(Week 1, Strength Forge)Day Overview
This session emphasizes maximal strength development in the bench press, supporting muscle growth and addressing weak points in the pressing movement. The workout begins with heavy compound pressing to stimulate strength gains, followed by accessory work targeting triceps, shoulders, and upper chest to reinforce pressing power. The exercise order prioritizes neural recruitment and fatigue management, with a focus on low reps and high intensity to align with the program's progression strategy.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 3-5 reps at an RPE of 8-9, progressively increasing the load each week by 2.5-5%. Focus on controlled, explosive presses with full range of motion, maintaining tight form and scapular retraction. Rest 3-4 minutes between sets to maximize strength output. This exercise is the cornerstone for building maximal pressing strength, directly supporting your goal of strength gains in the bench press.
Working Sets:
4
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• Incline Bench Press
The Incline Bench Press is performed on a bench set to an incline angle, typically between 15 to 30 degrees. Lie back on the bench with your feet flat on the floor. Grip the barbell slightly wider than shoulder-width apart. Unrack the barbell and lower it to your upper chest, just below the clavicle, keeping your elbows at a 45-degree angle to your body. Press the barbell back up to the starting position, fully extending your arms but not locking the elbows. Maintain a controlled motion throughout the exercise.
Prescribed Sets:
Perform 3 sets of 4-6 reps at an RPE of 8, focusing on controlled eccentric and explosive concentric phases. Use a slightly lighter load than flat bench to target the upper chest and shoulders, aiding in pressing stability and strength. Rest 2-3 minutes between sets. This accessory helps reinforce the lockout and stability in the bench press.
Working Sets:
3
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• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
Perform 3 sets of 6-8 reps at an RPE of 8, emphasizing full range of motion and controlled tempo. Use assistance if needed to maintain proper form and avoid failure early. Dips target triceps and lower chest, crucial for pressing strength. Rest 2-3 minutes between sets.
Working Sets:
3
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• Cable Overhead Tricep Extension
To perform the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.
Prescribed Sets:
Perform 3 sets of 8-10 reps at an RPE of 8, focusing on strict form and full extension. This accessory enhances triceps hypertrophy and strength, directly contributing to pressing power. Rest 1.5-2 minutes between sets.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 3 sets of 12-15 reps at an RPE of 7-8, emphasizing scapular retraction and shoulder health. This exercise supports shoulder stability and health, reducing injury risk during heavy pressing. Rest 1-1.5 minutes between sets.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 8-12 reps at an RPE of 7-8, focusing on core stability and bracing. Strong core support enhances overall pressing strength and stability. Rest 1-1.5 minutes between sets.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 10-15 reps at an RPE of 7, emphasizing posterior chain endurance and spinal stability. Rest 1-1.5 minutes between sets.
Working Sets:
3
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• Jump Rope
Skipping rope for cardiovascular fitness and coordination.
Prescribed Sets:
Perform 1 set of 2 minutes at a moderate pace for warm-up or active engagement, focusing on coordination and cardiovascular readiness. Rest as needed before starting main lifts.
Working Sets:
1