Bench Press Workout for Strength and Explosive Power

Monday

Dumbbell Snatch – 4 sets of 8 reps with 10 lb

This will get your stabilizer shoulder muscles operating at peak performance.

Exercise demonstration: https://www.youtube.com/watch?v=dDRiPLPzUVg

Plyometric Pushup – 4 sets of 5 reps

This is a regular pushup except you push yourself up so explosively that your hands actually leave the ground at the end of the rep. You should get more powerful every set.

You are now ready to bench with maximum performance.

Close Grip Bench Press – Sets of 5 reps, starting with 45 and adding 20 lb each set, until you get to a weight where you can’t get all 5 reps, even when you strain as hard as possible. Make sure you have a spotter!

Grab the bar with your hands just touching the smooth center portion of the bar. Lower the bar all the way down to your chest. This exercise will help you with your weak point at the top of the bench press.

Flat Dumbbell Press – 4 sets of 6-10 reps, Pick a weight where you can just barely get all 10 reps. Try your hardest to get at least 8 reps every set.

Dumbbell Tate Press – 4 sets of 8-12 reps, Pick a weight where you can just barely get all 12 reps. Try your hardest to get at least 10 reps every set.

This exercise is going to help you especially, so focus hard on it!

Exercise demonstration: https://www.youtube.com/watch?v=Nr1jQX6Fnz0

Dumbbell Front Raise – 4 sets of 10-15 reps, Pick a weight where you can just barely get all 15 reps. Try your hardest to get at least 12 reps every set.

Thursday

Speed Bench Press – After warming up, do 8 sets of 3 reps starting with 45. Add 5-10 lb each set.

Lift as FAST as you can, but only if you can use perfect technique. This is not a time to get sloppy, in fact you should use this time to practice great bench technique! Remember, FAST and perfect.

Dumbbell Row – 4 sets of 6-10 reps, Pick a weight where you can just barely get all 10 reps. Try your hardest to get at least 8 reps every set.

Lat Pulldown – 4 sets of 8-12 reps, Pick a weight where you can just barely get all 12 reps. Try your hardest to get at least 10 reps every set.

Hammer Curl – 4 sets of 10-15 reps, Pick a weight where you can just barely get all 15 reps. Try your hardest to get at least 12 reps every set.

This exercise is actually key to getting a big bench, especially for people like you who have trouble locking out their bench press reps. Hammer curls train the brachialis muscle in addition to the biceps, this often over-looked muscle is key to driving force through the elbow joint into the bar.

Face pull – 4 sets of 20 reps, Pick a fairly light weight and pump out the reps. This is critical for keeping your shoulders in balance. We’re putting a lot of stress on our shoulders with the bench press, so it’s important to keep the shoulders strong and injury-free. A healthy, balanced shoulder is a strong shoulder, so don’t skip the face pulls!

Exercise demonstration: https://www.youtube.com/watch?v=VEfFE2AAmAA

Good luck with this program, if you stick with it and train hard, you are guaranteed to get results!

Be sure to check out our top 10 bench press form tips as well.

 

Note: This workout is for intermediate lifters who have maxed out their beginner gains from a basic linear progression program. Beginners would get better results from a program such as Starting Strength or the Greyskull Linear Progression.

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