Bench Press Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

Giving you all the knowledge you need on how to increase your bench press is what the Bench Press Workout Plan is all about. This routine was designed to give you a step-by-step, rep-by-rep outline that, when used as instructed, will increase bench press numbers far beyond any previous plateaus y... more

Giving you all the knowledge you need on how to increase your bench press is what the Bench Press Workout Plan is all about. This routine was designed to give you a step-by-step, rep-by-rep outline that, when used as instructed, will increase bench press numbers far beyond any previous plateaus you may have encountered.

This is How We Do It


A common goal among lifters, both beginners and advanced, is to maximize bench press strength training to gain weight. However, many find they do not understand how to increase bench press poundage beyond where they are now. This bench press workout will take away all the guesswork and give you the bench press workout routines proven to pack on muscle and increase strength like no other.

Two Days Devoted to Chest Work


The bench press workout routine is a two day per week comprehensive plan aimed at complementing whole body work. The bench press workout schedule allows for other days to be devoted to developing the legs, back, and shoulders, which will be imperative for growth and development. Neglecting other muscle groups will be no benefit to those wishing to make serious gains in strength or size.

All-Out Blitz for the Chest


Along with the standard flat bench press, the bench press workout program utilizes various other moves designed to add strength to the entire chest. Incline and decline benches are used to focus on the development of the upper and lower pectoral muscles. Additionally, varying grips from wide to narrow give much-needed attention to the outer and inner pecs, respectively.

Using Dumbbells to Increase Barbell Bench Numbers


Bench press exercises are typically illustrated and recommended with barbells. However, the best bench press workout routines also incorporate many dumbbell presses, which help ensure equal strength on both sides of the body, allow for greater and more natural ranges of motion, and enlist the support of stabilizer muscles. All of these factors collectively enhance bench press training allowing the lifter to increase bench press weight methodically and consistently.

Let Them Grow


The time between workouts may vary, depending upon individual schedules. At the very least, though, 48 hours should be the minimum time between the workouts contained herein. Proper rest and recovery is instrumental in making gains of size and strength. This is true not just for the chest, but for every muscle group of the body. Ideally, 72 hours should elapse between these workouts to make certain the bench press workout routines are able to be performed with maximum effort and produce the desired benefits.

Keep Proper Form, but Push Heavy Weights for Desired Changes


Working with heavy weights will increase your bench press ability exponentially. Repetition counts in some sets are extremely low and the proper weight should be used to maintain proper form, but give an exhausted effort on the last rep.

If you are serious about increasing maximum chest strength and gaining muscle mass, this is your increase bench press workout of choice. Once you dive into this regimen, you will no longer focus on what you cannot do. Instead, you will discover that you have barely tapped in to the potential you have and come away with all the tools you need to know how to increase your bench press continually and consistently.

Bench Press Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Bench Press Workout Plan

Bench Press Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

Giving you all the knowledge you need on how to increase your bench press is what the Bench Press Workout Plan is all about. This routine was designed to give you a step-by-step, rep-by-rep outline that, when used as instructed, will increase bench press numbers far beyond any previous plateaus y... more

Giving you all the knowledge you need on how to increase your bench press is what the Bench Press Workout Plan is all about. This routine was designed to give you a step-by-step, rep-by-rep outline that, when used as instructed, will increase bench press numbers far beyond any previous plateaus you may have encountered.

This is How We Do It


A common goal among lifters, both beginners and advanced, is to maximize bench press strength training to gain weight. However, many find they do not understand how to increase bench press poundage beyond where they are now. This bench press workout will take away all the guesswork and give you the bench press workout routines proven to pack on muscle and increase strength like no other.

Two Days Devoted to Chest Work


The bench press workout routine is a two day per week comprehensive plan aimed at complementing whole body work. The bench press workout schedule allows for other days to be devoted to developing the legs, back, and shoulders, which will be imperative for growth and development. Neglecting other muscle groups will be no benefit to those wishing to make serious gains in strength or size.

All-Out Blitz for the Chest


Along with the standard flat bench press, the bench press workout program utilizes various other moves designed to add strength to the entire chest. Incline and decline benches are used to focus on the development of the upper and lower pectoral muscles. Additionally, varying grips from wide to narrow give much-needed attention to the outer and inner pecs, respectively.

Using Dumbbells to Increase Barbell Bench Numbers


Bench press exercises are typically illustrated and recommended with barbells. However, the best bench press workout routines also incorporate many dumbbell presses, which help ensure equal strength on both sides of the body, allow for greater and more natural ranges of motion, and enlist the support of stabilizer muscles. All of these factors collectively enhance bench press training allowing the lifter to increase bench press weight methodically and consistently.

Let Them Grow


The time between workouts may vary, depending upon individual schedules. At the very least, though, 48 hours should be the minimum time between the workouts contained herein. Proper rest and recovery is instrumental in making gains of size and strength. This is true not just for the chest, but for every muscle group of the body. Ideally, 72 hours should elapse between these workouts to make certain the bench press workout routines are able to be performed with maximum effort and produce the desired benefits.

Keep Proper Form, but Push Heavy Weights for Desired Changes


Working with heavy weights will increase your bench press ability exponentially. Repetition counts in some sets are extremely low and the proper weight should be used to maintain proper form, but give an exhausted effort on the last rep.

If you are serious about increasing maximum chest strength and gaining muscle mass, this is your increase bench press workout of choice. Once you dive into this regimen, you will no longer focus on what you cannot do. Instead, you will discover that you have barely tapped in to the potential you have and come away with all the tools you need to know how to increase your bench press continually and consistently.

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Exercise Mat
  • Decline Bench
  • Cable Machine
Show All
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to help you improve your bench press. Bench press is a compound lift which means that you are not going to only use your chest muscles but also your triceps, shoulders, back, and even your biceps. This bench press workout is going to deal with only the chest and tricep exercises. To improve your bench it is very important that you lift your back, shoulders, and biceps as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Abs secondary Forearms secondary Biceps secondary Middle back secondary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
5 sets, 8,4,2,1,1 reps, 01:00 rest
5 -- --:--:-- 8,4,2,1,1 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to help you improve your bench press. Bench press is a compound lift which means that you are not going to only use your chest muscles but also your triceps, shoulders, back, and even your biceps. This bench press workout is going to deal with only the chest and tricep exercises. To improve your bench it is very important that you lift your back, shoulders, and biceps as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Abs secondary Forearms secondary Biceps secondary Middle back secondary Chest primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to help you improve your bench press. Bench press is a compound lift which means that you are not going to only use your chest muscles but also your triceps, shoulders, back, and even your biceps. This bench press workout is going to deal with only the chest and tricep exercises. To improve your bench it is very important that you lift your back, shoulders, and biceps as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Abs secondary Forearms secondary Biceps secondary Middle back secondary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
5 sets, 8,4,2,1,1 reps, 01:00 rest
5 -- --:--:-- 8,4,2,1,1 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to help you improve your bench press. Bench press is a compound lift which means that you are not going to only use your chest muscles but also your triceps, shoulders, back, and even your biceps. This bench press workout is going to deal with only the chest and tricep exercises. To improve your bench it is very important that you lift your back, shoulders, and biceps as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Abs secondary Forearms secondary Biceps secondary Middle back secondary Chest primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Expert
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
1 sets, 70 reps, 01:00 rest
1 -- --:--:-- 70 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to help you improve your bench press. Bench press is a compound lift which means that you are not going to only use your chest muscles but also your triceps, shoulders, back, and even your biceps. This bench press workout is going to deal with only the chest and tricep exercises. To improve your bench it is very important that you lift your back, shoulders, and biceps as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Abs secondary Forearms secondary Biceps secondary Middle back secondary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
5 sets, 8,4,2,1,1 reps, 01:00 rest
5 -- --:--:-- 8,4,2,1,1 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
1 sets, 70 reps, 01:00 rest
1 -- --:--:-- 70 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to help you improve your bench press. Bench press is a compound lift which means that you are not going to only use your chest muscles but also your triceps, shoulders, back, and even your biceps. This bench press workout is going to deal with only the chest and tricep exercises. To improve your bench it is very important that you lift your back, shoulders, and biceps as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Abs secondary Forearms secondary Biceps secondary Middle back secondary Chest primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Expert
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
1 sets, 80 reps, 01:00 rest
1 -- --:--:-- 80 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to help you improve your bench press. Bench press is a compound lift which means that you are not going to only use your chest muscles but also your triceps, shoulders, back, and even your biceps. This bench press workout is going to deal with only the chest and tricep exercises. To improve your bench it is very important that you lift your back, shoulders, and biceps as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Abs secondary Forearms secondary Biceps secondary Middle back secondary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
5 sets, 8,4,2,1,1 reps, 01:00 rest
5 -- --:--:-- 8,4,2,1,1 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
1 sets, 80 reps, 01:00 rest
1 -- --:--:-- 80 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to help you improve your bench press. Bench press is a compound lift which means that you are not going to only use your chest muscles but also your triceps, shoulders, back, and even your biceps. This bench press workout is going to deal with only the chest and tricep exercises. To improve your bench it is very important that you lift your back, shoulders, and biceps as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Abs secondary Forearms secondary Biceps secondary Middle back secondary Chest primary Triceps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Exercise Mat
  • Decline Bench
  • Cable Machine
Show All

88 people started this plan

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Bench Press Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Exercise Mat
  • Decline Bench
  • Cable Machine
Show All

88 people started this plan