Bench Press Power

(Week 5, Strength Forge)
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Day Overview

This day targets maximal bench press strength with heavy sets, complemented by accessory work to strengthen triceps, shoulders, and upper back. The goal is to push close to max effort while maintaining form.

Exercises

  • • bench press

    barbell bench press

    Prescribed Sets:

    4 sets of 3-5 reps at 90-95% 1RM, RPE 8. Focus on bar control, full extension, and tight setup. Increase weight weekly, respecting fatigue. Rest 3-4 minutes between sets.

    Working Sets:

    4

  • • incline db press

    incline dumbbell bench press

    Prescribed Sets:

    3 sets of 8-10 reps at RPE 8. Emphasize controlled movement and upper chest activation.

    Working Sets:

    3

  • • Dips

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

    Prescribed Sets:

    3 sets of 6-8 reps at RPE 8. Focus on full range of motion and triceps engagement.

    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:

    3 sets of 10-12 reps, RPE 7. Reinforce triceps strength for lockout.

    Working Sets:

    3

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    3 sets of 12-15 reps, RPE 7. Focus on scapular retraction and shoulder health.

    Working Sets:

    3

  • • Ab Wheel Rollout

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

    Prescribed Sets:

    3 sets of 8-12 reps, RPE 7-8. Support core stability.

    Working Sets:

    3

  • • seated calf raise

    seated calf raise machine

    Prescribed Sets:

    3 sets of 12-15 reps, RPE 7.

    Working Sets:

    3

  • • Hanging Leg Raise

    Hang from a bar and raise your legs to target your lower abdominals.

    Prescribed Sets:

    3 sets of 10-15 reps, RPE 7.

    Working Sets:

    3

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