Bench Press Day

(Week 4, Strength Forge)
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Day Overview

Max effort bench pressing with a focus on bar speed and form, complemented by accessory work targeting triceps, shoulders, and chest to support pressing strength and muscular balance.

Exercises

  • • bench press

    barbell bench press

    Prescribed Sets:

    Perform 4 sets of 3-5 reps at RPE 8-9, increasing weight weekly. Focus on tight setup, controlled descent, and explosive drive. Use a spotter or safety bars if possible.

    Working Sets:

    4

  • • incline db press

    incline dumbbell bench press

    Prescribed Sets:

    Perform 3 sets of 8 reps at RPE 8, emphasizing upper chest activation and controlled tempo to support pressing power.

    Working Sets:

    3

  • • Dips

    Lower and raise your body using parallel bars to work the triceps and chest.

    Prescribed Sets:

    Perform 3 sets of 8-10 reps at RPE 8, focusing on deep range of motion and triceps engagement to enhance lockout strength.

    Working Sets:

    3

  • • 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 10 reps at RPE 7-8, targeting triceps to support lockout and pressing stability.

    Working Sets:

    3

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    Perform 3 sets of 12 reps at RPE 7, focusing on rear delts and scapular stability to support shoulder health.

    Working Sets:

    3

  • • Ab Wheel Rollout

    Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

    Prescribed Sets:

    Perform 3 sets of 8-10 reps at RPE 8, reinforcing core stability for pressing strength.

    Working Sets:

    3

  • • Seated Calf Raises

    Sit on the calf raise machine with your feet positioned on the foot platform, ensuring the balls of your feet are supported. Place your thighs under the padded lever. Push through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top. Slowly lower your heels back down to the starting position, feeling the stretch in your calves. Keep your knees stationary throughout the movement, and avoid using momentum by controlling the movement with your calf muscles.

    Prescribed Sets:

    Perform 3 sets of 15 reps at RPE 7, supporting lower limb strength and stability.

    Working Sets:

    3

  • • Push-Up

    Perform a push-up by lowering your chest to the floor and pushing back up, engaging chest, triceps, and core.

    Prescribed Sets:

    Perform 3 sets of 12 reps at RPE 7, focusing on controlled movement and chest activation as accessory volume.

    Working Sets:

    3

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