Bench Press Max Test

(Week 8, Starter Powerlift Progression)
Back to Program

Day Overview

This day focuses on testing your bench press at high intensity with singles and doubles. Accessories are minimal to conserve energy for the main lift, emphasizing technique and confidence.

Exercises

  • • bench press

    barbell bench press

    Prescribed Sets:

    Perform 3 singles at 95-100% of your estimated 1RM with an RPE of 9-10. Rest 3-5 minutes between attempts, focusing on bar control and full range of motion.

    Working Sets:

    3

  • • Assisted Dips

    Stand on the assisted dip machine and grip the handles with your palms facing inward. Step onto the foot platform to support your body weight, reducing the load. Keep your torso upright and elbows close to your sides. Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below. Push through your palms to extend your elbows and return to the starting position. Maintain a controlled movement throughout, keeping your core engaged and avoiding excessive swinging or leaning forward.

    Prescribed Sets:

    2 sets of 8 reps at moderate assistance, RPE 7, to support triceps and chest strength.

    Working Sets:

    2

  • • Chest Supported Row

    row performed with chest supported on incline bench

    Prescribed Sets:

    2 sets of 8 reps, RPE 7, to reinforce upper back for bench stability.

    Working Sets:

    2

  • • 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:

    2 sets of 15 reps, RPE 6, for core endurance.

    Working Sets:

    2

  • • seated calf raise

    seated calf raise machine

    Prescribed Sets:

    2 sets of 15 reps, RPE 6, for ankle support.

    Working Sets:

    2

  • • Ab Wheel Rollout

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

    Prescribed Sets:

    2 sets of 10 reps, RPE 7, to support core stability.

    Working Sets:

    2

Back to Program