Bench Focus Day
(Week 7, 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 a heavy compound bench press to target strength, followed by accessory movements that reinforce triceps, shoulders, and upper chest stability. The exercises are ordered to prioritize fatigue management, starting with the main lift when energy levels are highest. The focus is on low reps with high intensity, pushing close to failure to stimulate strength gains while supporting muscle hypertrophy. Rest periods are ample to allow recovery between heavy sets, and accessory work is kept moderate to avoid overtraining while reinforcing weak points.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Begin with a warm-up set, then perform 4 working sets of 3-5 reps at an RPE of 8-9, aiming to push close to failure on the last set. Focus on controlled, explosive presses with full range of motion. Use a spotter if possible to safely handle near-max loads. Incrementally increase the weight each week by 2.5-5% to promote strength progression, respecting fatigue levels.
Working Sets:
4
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 3 sets of 6-8 reps at an RPE of 8, focusing on controlled eccentric and explosive concentric movements. This targets the upper chest and shoulders, aiding in pressing strength and muscular balance. Use moderate dumbbell weights that challenge but allow proper form. Rest 2-3 minutes between sets.
Working Sets:
3
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• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
Execute 3 sets of 8-10 reps at an RPE of 8, emphasizing triceps and lower chest engagement. Use the assisted dip machine if necessary to maintain proper form and avoid excessive fatigue early. Focus on full range of motion and controlled tempo to maximize muscle activation.
Working Sets:
3
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• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 3 sets of 10-12 reps at an RPE of 8, focusing on strict form and full extension. This accessory supports triceps hypertrophy, which is crucial for lockout strength in the bench press. Use a moderate weight and control the movement to maximize tension.
Working Sets:
3
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• Dumbbell Side Lateral Raise
To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.
Prescribed Sets:
Complete 3 sets of 12-15 reps at an RPE of 7-8 to target the medial delts, aiding shoulder stability and pressing power. Use light dumbbells or resistance bands, emphasizing slow, controlled movements to prevent momentum and maximize muscle engagement.
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 8-10 reps at an RPE of 8, focusing on core stability and anti-extension strength, which support overall pressing strength. Maintain a neutral spine and controlled movement, avoiding sagging or overextension.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Execute 3 sets of 10-12 reps at an RPE of 7-8 to strengthen the posterior chain, balancing pressing work and supporting overall strength. Focus on controlled, full-range movements, engaging the glutes and lower back.
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 to improve shoulder health, posture, and stability, which are vital for safe and effective bench pressing. Focus on scapular retraction and controlled movement.
Working Sets:
3