Bench Press Powerlifting Program

You ll work on your bench twice a week. This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine it is a 3 day bench press program that accumulates volume around 80 to 85 of a lifter s 1 rep max before tapering down volume and increasing intensity. Lie down on the bench and grab the bar with an underhand grip.

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Ken Lain S 10 Week Matrix Bench Program Spreadsheet 2020 Lift

Scott Warman 10 Week Bench Press Peaking Program 2020 Lift Vault

Powerlifting For Mass Hypertrophy Program 1 Hybrid Strength Routine

You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week.

Bench press powerlifting program. Rolling triceps extension 8x8. Weeks 6 through 8. Bench with chain 3 sets x 3 reps rpe 7 72 5.

Weeks 2 through 4. Tuck your feet back under the bench directly beneath the hips with the balls of the feet in contact with the floor and heels raised. This bench press program is broken up into 3 segments.

Positioning bring your feet underneath your body raise your chest and think about touching the ceiling with your sternum tuck your shoulder blades back and down grip the bar tight to activate all of the muscles in your forearms and hands creating a strong link to your triceps. Weeks 3 4 transition period. This is a 12 week advanced powerlifting program for peaking.

Medium grip 2 board bench 8rm. Powerlifting programs will make their focal point loading the competition movements and use accessories that are variations of the squat bench press and deadlift rooted in the principle of. Jm press 3 sets x 8 reps.

6 week bench press program. But if you can get through it this 12 week peaking program will make you brutally strong guaranteed. Three sets of five reps of 92 percent of your max.

Weeks 1 2 rep work. It ends with completing two singles at 105 of the lifter s beginning 1 rep max. Speed bench with chain 45 8x3.

Five sets of three reps of 92 to 95 percent of your max. Week 1 day 1. Five sets of three reps of 95 to 100.

Candito advanced bench press program kizen 6 week bench peaking program russian 6 week bench press peaking program brad gillingham 12 week bench program sling shot bench press program mdisbrow deathbench program greg nuckols 28 programs recommended. The best powerlifting bench press routines. I created this six week program exclusively for t nation based on the principles i learned as a competitive powerlifter at westside barbell in columbus ohio.

Slide backwards along the bench and under the bar until your upper ab area is directly under the bar. Pull the bar out of. Db row 1x12 1x10 2x8 standing banded rear delt fly ar x 12 15.

Best bench press routines. That means more sets fewer reps and a lot of heavy weight. So the focus will be on peaking for your next powerlifting competition or meet.

Now that you know how to lift serious weight it s time to put your new technique into action. As advertised here is your free 8 week bench press program. Three sets of five reps of 90 percent of your max.