bench press routine

[FrederickArmory]

guys would you mind sharing with me your bench press program or give me and idea on what to do (reps and weight) I will
start next week my first day ever of lifting, I had a bad elbow from playing lacrosse that had home for a few weeks
but I'm recovered now, so thank you for your tips.

 

[stevesmi]

you can't just bench press bro, you have to balance everything. read the stickies on split routine and 5X5. i would recommend doing 5X5 if you are new and transition to a split routine after a couple years

 

[SteveMobsterG]

guys would you mind sharing with me your bench press program or give me and idea on what to do (reps and weight) I will
start next week my first day ever of lifting, I had a bad elbow from playing lacrosse that had home for a few weeks
but I'm recovered now, so thank you for your tips.

If you've never benched, as it seems, ANYTHING will have an effect.

I've done, until recently, a heavy week (low reps and high weight) and a speed week (higher reps, lower weight). That got me back to a 170-kilos 1 rep max (my all time best was 190kg/418lbs x 1 rep).

Back when I did the 190kg I'd do one each of those sessions a week. As with a LOT of bench programs it's a variation of the Westside protocols.

Now I'm doing a LOT more volume (20 rep sets) just to shake things up a little.

 

[SteveMobsterG]

I'd be interested in seeing how you get on - keep a log.

 

[MasonicBodybuilder]

I train alone and don't bench press at all. I prefer dumbbells so I cant get the bar stuck on my chest if I fail.

 

[muskate]

Here was today's - Chest, Triceps, Abs workout

Barbell Bench Press - Medium Grip
4 total sets
2 sets, 6-8 Reps
2 sets, 10-12 Reps


Incline Dumbbell Press
3 total sets
1 set, 8-10 Reps
1 set, 8-10 Reps
1 set, 10-12 Reps


Hammer Strength Decline Chest Press
3 total sets
1 set, 8-10 Reps
1 set, 8-10 Reps
1 set, 10-12 Reps


Incline Cable Flye or Dumbell cable flye
3 sets, 10-12 Reps


Machine Bench Press
8 sets (Tabata-style)


Close-Grip Barbell Bench Press
3 sets, 8,8,10 Reps


Standing Overhead Dumbell Tricep Extension (One Arm Per Time)
3 sets, 8-10 Reps


Dip Machine
8 sets (Tabata-style)


Hanging Leg Raise
3 sets, 12-15 Reps


Cable Crunch
3 sets, 12-15 Reps


Broomstick Twists On A Decline Bench
3 sets, 1 minute


Ab Roller
8 sets (Tabata-style)