Workout Routines

Boost Your Bench Press in 6 Weeks

Break your bench press plateau and set a new personal record in just 6 weeks.

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Boost Your Bench Press in 6 Weeks
Duration 6 weeks
Equipment Yes

Judging a man by his bench press is the worst cliché in fitness. Unfortunately, it’s not going away. No matter how many creative, new, and so-called “functional” exercises come out, nothing seems to supplant the bench as the lift guys want to be the best at. In six weeks, we can help you hit higher benchmarks (forgive the pun) and put up more weight than you’ve ever been able to before, so that the next time someone asks you how much you bench, you won’t have to lie—unless you want to spare their feelings.

SEE ALSO: 8 Tips for a Better, Stronger Bench Press

DIRECTIONS

Complete Days I and II on back-to-back days, rest a day,then do III and IV in the same fashion.

Exercises marked “A” and “B” are supersets: Complete one set for A, then immediately do a set for B before resting.

See the table below for instructions on how to progress your bench press each week depending on your goal—225 pounds or 315 pounds. If your max lies somewhere in between, below, or beyond these numbers, follow the table but use approximate percentages of your goal max to guide you. For the sets of 1, start at around 90% of the max you want to hit and gradually increase it by 1–3% weekly in accordance with the table. For the back-off sets of 5, 4, and 3 reps, start with 80% of your goal max and progress similarly. You’ll have to estimate the best loads based on how you’re feeling, but try to follow the model here as closely as you can.

HOW IT WORKS

For most guys, the bench press stalls somewhere between 225 and 315 pounds. Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isn’t going to unstick it. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep only—this is how you prepare your body for the stress of a max lift. And while your goal may be to just get your bench press going again, our program works the whole body. The more muscle you work, the bigger you’ll get overall; and a bigger, stronger body—from head to toe—will lead to a more beastly bench press.

Steve Pulcinella is a former professional strongman and the owner of Iron Sport Gym in Glenolden, PA.

SEE ALSO: Avoid the 10 Worst Bench Press Mistakes

BENCH PROGRESSION

If your goal is 225 lbs:
Week 1: 5x1 with 200 lbs; 3x5 with 180 lbs
Week 2: 6x1 with 205 lbs; 3x5 with 190 lbs
Week 3: 7x1 with 210 lbs; 3x4 with 195 lbs
Week 4: 8x1 with 215 lbs; 3x3 with 200 lbs
Week 5: 3x2 with 215 lbs
Week 6: Work up to 225x1

If your goal is 315 lbs:
Week 1: 5x1 with 285 lbs; 3x5 with 255 lbs
Week 2: 6x1 with 290 lbs; 3x5 with 260 lbs
Week 3: 7x1 with 295 lbs; 3x4 with 270 lbs
Week 4: 8x1 with 300 lbs; 3x3 with 285 lbs
Week 5: 3x2 with 305 lbs
Week 6: Work up to 315x1 

NOTE: 5x1, for example, means five sets of 1 rep. Perform all the sets of single reps and then do the back-off sets of 3–5 reps. All weights are in pounds. Rest as needed after each set.

SEE ALSO: Bench Press Variations for More Mass

THE PERFECT BENCH PRESS

A Six-Point Plan for Form That Breaks Records

To lift the heaviest possible weights, you need to perform the bench press in a way that gives you the best mechanical advantage. Master the setup described in these steps and you’ll add a second or third plate to the bar in six weeks or less.

  1. Lie on the bench so your eyes are directly under the bar.
  2. Grasp the bar just outside shoulder width.
  3. Arch your back hard so that your lower back is completely off the bench. Your shoulder blades should be pulled together.
  4. Squeeze the bar tightly and pull it out of the rack (if you have a spotter—and you should when the weight gets very heavy—have him help you get the bar into position).
  5. Take a deep breath and lower the bar to your sternum (in line with the bottom edge of your pecs), tucking your elbows in at about 45 degrees to your sides. 6. When the bar touches your body, drive your feet hard into the floor and press it back up. Exhale at the end of the rep.

NOTE: Keep your grip, core, glutes, and legs tight; do not allow your feet to move; and when you bring the bar to your chest, don’t let the arch in your back collapse.

Photography by James Michfelder & Therese Sommerseth

Day 1

Exercise 1

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
5 sets
10, 8, 5, 5, 5 reps
-- rest

Exercise 2

Leg Press How to
Leg Press thumbnail
3 sets
15 reps
-- rest

Exercise 3

Good Morning With Barbell
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4 sets
12 reps
-- rest

Exercise 4

Romanian Deadlift
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3 sets
12 reps
-- rest

Exercise 5

Standing Cable Crunch You'll need: Cable Machine, Rope Attachment How to
Standing Cable Crunch thumbnail
4 sets
8 reps
-- rest

Day 2

Exercise 1

Bentover Row
exercise image placeholder
3 sets
8 reps
-- rest

Exercise 2

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
3 sets
As many as possible reps
-- rest

Exercise 3

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
As many as possible reps
-- rest

Exercise 4

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
5 sets
5 reps
-- rest

Day 3

Exercise 1

Front Squat
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3 sets
5 reps
-- rest

Exercise 2

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
5 sets
10, 8, 5, 5, 5 reps
-- rest

Exercise 3

Barbell Shrug You'll need: Barbell How to
Barbell Shrug thumbnail
4 sets
12 reps
-- rest

Exercise 4

Back Extension How to
back extension thumbnail
4 sets
12 reps
-- rest

Exercise 5

Standing Cable Crunch You'll need: Cable Machine, Rope Attachment How to
Standing Cable Crunch thumbnail
4 sets
8 reps
-- rest

Day 4

Exercise 1

Overhead Press
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5 sets
10, 8, 5, 5, 5 reps
-- rest

Exercise 2

Seated Dumbbell Overhead Press
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3 sets
10 reps
-- rest

Exercise 3A

Upright Row You'll need: Barbell How to
Upright Row thumbnail
3 sets
10 reps
-- rest

Exercise 3B

Lateral Raise
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 4

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
4 sets
As many as possible reps
-- rest

Exercise 5

Triceps Pushdown
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4 sets
10 reps
-- rest
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