Bench Press Focus
(Week 7, Starter Powerlift Progression)Day Overview
This session centers on heavy singles and doubles in the bench press to develop maximal pressing strength. Accessory work supports triceps, shoulders, and chest stability, crucial for lockout and control at high intensities.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 2 reps at 90-95% of your 1RM with an RPE of 9. Focus on controlled descent and explosive press. Rest 3-4 minutes between sets for optimal recovery.
Working Sets:
4
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 3 sets of 4 reps at moderate weight with an RPE of 8. Emphasize controlled movement and full range to strengthen upper chest and shoulders.
Working Sets:
3
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• Triceps Dips
To perform triceps dips, begin by sitting on the edge of a bench or a sturdy surface with your hands placed next to your hips, fingers pointing forward. Slide your buttocks off the edge and extend your legs out in front of you, keeping your heels on the ground. Lower your body by bending your elbows until they reach a 90-degree angle, ensuring your elbows stay close to your body. Push through your palms to raise your body back to the starting position. Keep your core engaged throughout the movement to maintain stability.
Prescribed Sets:
Perform 3 sets of 8 reps with bodyweight or assisted machine, focusing on full extension and control to support lockout strength.
Working Sets:
3
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• Cable Chest Fly
Stand in the center of a cable station with both cables set to chest height. Grasp the handles with your arms extended out to the sides, palms facing forward or slightly downward. Keep a slight bend in your elbows throughout the movement. Slowly bring your hands together in a wide arc, focusing on squeezing your chest muscles as you bring the handles toward each other in front of your chest. Pause briefly at the peak of the movement, then slowly return to the starting position, maintaining control and tension in the chest muscles. Keep your torso stable and avoid using momentum to complete the movement.
Prescribed Sets:
Perform 3 sets of 10 reps with moderate resistance, emphasizing controlled stretch and contraction to enhance chest stability.
Working Sets:
3
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• Ab Crunch Machine
Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.
Prescribed Sets:
Perform 3 sets of 12 reps at moderate resistance to strengthen core stability, aiding in bench control.
Working Sets:
3
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• Jump Rope
Skipping rope for cardiovascular fitness and coordination.
Prescribed Sets:
Perform 1 minute of jump rope for active recovery and conditioning, supporting explosive power.
Working Sets:
1