Stronger in Your Bench- From BPI Sports
Thanks to our friends at BPI for submitting this workout plan to help grow your bench!
We all have hit Plateaus in certain exercises and the most common one is the Bench Press. The Phrase "How much you Bench" echos across gym floors each and every day. The Bench press is one exercise that we are always trying to increase the weight each time we slide underneath that iron bar. The key to overcoming such obstacles it to throw relative change into your plan. The change doe s not have to be dramatic or some secret way that has been hidden for year only now to finally escape out and be made available to you. Not everything is complicated and neither should be breaking through your plateau when it coems to the bench press. Of course soem methods are better than others and you can use a multiptude of of them such as adding bands, chains, negative reps etc....In this particular program we made it very simple to understand. Using a combination of exercises sets and reps that emphasize the muscles that require the bar to be pushed back up are what has defined the "secret" in this plan.
If you look at the muscles involved in the bench press, of course you have the pectoralis major, the triceps and the anterior deltoid head all primary movers in the bench. The series of exercises below target each one of these muscles differently which can help to increase your bench over the course of several weeks.
Thanks to our Friends at BPI for providing an excellent Plan to help grow your bench. Repeat this plan over the course of 6 weeks to see the increase you are looking for in your bench
No matter how strong you are, or aren't, everyone is always looking for new and innovative ways to grow their bench press. We'll here is a 6 week plan that will reward you with gains you didnt think were possible.
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| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| BPI 1 MR (Pre Workout) | 0 | 0 | SUPPLEMENTS |
| Barbell Bench Press On Bench | 1 | 10 | Chest |
| Barbell Bench Press On Bench | 1 | 6 | Chest |
| Barbell Bench Press On Bench | 4 | 5 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 2 | 8 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 1 | 20 | Chest |
| Standing Barbell Military Press | 2 | 8 | Shoulders |
| Standing Barbell Military Press | 1 | 20 | Shoulders |
| Dumbbell Close Grip Bench Press | 2 | 8 | Chest |
| Dumbbell Close Grip Bench Press | 1 | 20 | Chest |
Got a Question? Ask Chris MacKenzie. BPI Fitness and Supplement Expert
