Bench Press Power

(Week 2, Starter Powerlift Progression)
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Day Overview

This day develops bench press strength at 75-80% intensity, focusing on bar control, lockout, and triceps engagement. Accessories support shoulder stability and pressing mechanics.

Exercises

  • • bench press

    barbell bench press

    Prescribed Sets:

    Perform 4 sets of 3 reps at 75-80% of 1RM with an RPE of 8. Focus on controlled descent, full lockout, and scapular retraction. Rest 2-3 minutes between sets.

    Working Sets:

    4

  • • incline db press

    incline dumbbell bench press

    Prescribed Sets:

    Perform 3 sets of 8 reps with moderate weight, RPE 7. Targets upper chest and shoulder stability to support bench pressing.

    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 bodyweight or assisted, RPE 7. Focus on triceps and chest engagement for pressing power.

    Working Sets:

    3

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    Perform 3 sets of 12 reps at moderate weight, RPE 7. Improves shoulder stability and posture.

    Working Sets:

    3

  • • Cable Tricep Pushdowns

    Stand upright facing a cable machine with a high pulley attached to a straight bar or rope. Grasp the bar or rope with an overhand grip, elbows close to your sides. Keep your torso stationary and elbows tucked in as you push the bar or rope downward by extending your elbows until your arms are fully straightened. Pause briefly at the bottom, then slowly return to the starting position by allowing your elbows to bend. Maintain a controlled motion throughout, keeping your shoulders stable and avoiding using momentum. Keep your wrists neutral and focus on squeezing the triceps at the bottom of the movement.

    Prescribed Sets:

    Perform 3 sets of 10-12 reps at moderate weight, RPE 7. Supports triceps strength for lockout.

    Working Sets:

    3

  • • Russian Twist

    Sit and rotate your torso side to side to work your obliques and core.

    Prescribed Sets:

    Perform 3 sets of 20 twists (10 per side), RPE 7. Enhances rotational core strength for stability.

    Working Sets:

    3

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