Bench Press & Upper Support
(Week 6, Starter Powerlift Progression)Day Overview
This day prioritizes the bench press with moderate volume at high intensity, complemented by accessory exercises targeting triceps, shoulders, and upper back to support pressing strength and stability. The focus is on controlled, explosive movements to maximize power output.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 3-4 reps at 88-90% of 1RM with an RPE of 8-9, focusing on controlled descent and explosive drive. Rest 2-3 minutes between sets to maximize strength output.
Working Sets:
4
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• Dumbbell Shoulder Press
Press dumbbells overhead while seated or standing to target the shoulder muscles.
Prescribed Sets:
3 sets of 6-8 reps with an RPE of 7-8, emphasizing strict form and shoulder stability. Use moderate weight to avoid fatigue that could impair pressing performance.
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 8-10 reps at an RPE of 7, focusing on full range of motion and controlled tempo to strengthen triceps for lockout support.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
3 sets of 12-15 reps with an RPE of 7, targeting rear delts and upper back to improve shoulder stability and posture.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
3 sets of 8-10 reps at an RPE of 7, engaging core stability essential for heavy pressing and overall strength.
Working Sets:
3
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• Calf Raises (Standing or Seated)
Stand upright with feet hip-width apart, ensuring balance. For standing calf raises, lift your heels off the ground by pushing through the balls of your feet, engaging your calf muscles, then slowly lower back down. For seated calf raises, sit on a bench or chair with feet flat on the ground, place weight on your knees if desired, then raise your heels by pushing through the balls of your feet, and lower back down slowly. Keep your knees slightly bent or straight depending on variation. Maintain a controlled movement, avoid bouncing, and focus on squeezing the calf muscles at the top of the movement.
Prescribed Sets:
3 sets of 15-20 reps with an RPE of 6-7 to support overall lower body strength and stability.
Working Sets:
3