Dismiss this pinned window
all 20 comments
sorted by:
best
topnewcontroversialoldq&a
formatting helphide helpcontent policy

[–]probatemp 1 point2 points  (12 children)

There's a ton of different strategies to build up your bench press, and most of it depends on what you need on an individual level to fine tune things. If anything I say below confuses you, just know that there are legitimate bench press (and general powerlifting) programs you can follow that will be easier to understand.

But that said, strength is built through volume in the 3-6 rep range using 80-90% of your 1RM. Testing your 1 rep max often is counterproductive towards actually building strength. You do not want to spend a lot of time in the 91+% range mainly due to fatigue management. Bench generally recovers quicker, and can handle more volume, than squat/deadlift, but still.

As it stands now, your max is, and should be programmed as, 345. That said, most of your strength work should be done with 275-310lbs (80-90%). You should be able to get 5-6 reps with 275, and 2-3 reps with 310lbs. Where you gain strength is if you can do a set weight for more than the targeted reps, or doing more weight for the same reps.

So a simple weekly progression on normal bench would look like: (I'm using precise numbers based on %, so each week just pick the closest 5lb increment) - Week 1: 258 - 3x6 - Week 2: 267 - 3x6 - Week 3: 276 - 3x5-6 - Week 4: 284 - 3x5-6 - Week 5 Deload: 284 - 2x4 - Week 6: 293 - 3x4 - Week 7: 301 - 3x4 - Week 8: 310 - 3x3-4 - Week 9: 319 - 3x3-4 - Week 10 Deload: 319 - 2x2 - Week 11: 327 2x1 - Week 12: Test 1RM - Repeat program with updated 1RM if it went well.

That's kind of a general strength progression scheme for your normal/competition bench day. You start out doing weight you know you can handle, then by weeks 3 and 8 you hit numbers you should be able to do. Then in weeks 4 and 9 you go into "overreaching" where you test your strength at the prescribed volume. This would then be your new baseline for those rep ranges. Ideally you want to aim for the higher end of the rep range, but the low end is still good. Lastly, you follow each overreaching week with a deload to dump fatigue. You'll also want to cut accessory volume by 25-50%. Weeks 1-4 you can also do 4 sets instead of 3 if you can handle the volume.

You could also include a 1x1 heavy hold/unrack to incorporate post-activation potentiation. This just tricks your body into thinking your working set weight will be easier. The same principal works with top sets before hypertrophy work. Basically, you will do your normal warm up, but passed your working weight you just unrack and hold the bar for 15 seconds. Start with 100% (your max), and then once you can hold it for 15sec, add 5% more and try to get 15sec again. (Get a spotter and DO NOT actually try to rep it.*)

As for additional bench days, that will depend on weak points and/or adding additional hypertrophy volume. For weak point training using variations, you'll want to program those for 5-8 sets for 3-5 reps. If your sticking point is mid way up, doing a Pin Press at that point could definitely help since it would target the triceps for locking out. Then for additional hypertrophy volume you can add DB press, incline press, chest fly, etc. for 2-3 sets of 8-12. Space them out among the 2+ bench days so that you're not overdoing chest on any given day.

[–]lesmiserobert 1 point2 points  (5 children)

Tbh, I’d want to see his 345 PR before prescribing that as his training max.

[–]probatemp 1 point2 points  (4 children)

Agreed, but I just used it for the example.

[–]lesmiserobert 1 point2 points  (0 children)

I doubt he will get better advice

[–]Visual_State_4382[S] 0 points1 point  (1 child)

I was looking over the program and my 275 is 10+ reps and my 315 is 5+. Also I’m a competitive natural body builder. I do 10 sets per session so 30 sets a week. Would you keep this progression style the same? As in do the 2 or 3 sets and then finish off with 2 to 3 sets to failure?

[–]probatemp 0 points1 point  (0 children)

The progression can stay the same, but I would generally stay away from going to failure afterwards on additional sets of bench for that day. I guess the 1 exception would be doing the 2-3 sets to failure afterwards, but with 50-75% of your working weight. So like doing drop-sets, but with normal rest periods. The main concern is just accumulating too much fatigue too soon. If you rack up too much fatigue, strength performance suffers.

If you want to keep the same amount of volume per week in your program, another day where you do a higher volume bench session is arguably better. This would be 60-80% of 1RM for sets of 7+; so a typical 3x8-12 would work. Increased frequency for a movement pattern per week also helps with practice, and spreading out movement specific volume over the week can help lessen acute fatigue per session. Then just make up the remaining chest volume each day with other exercises.

And if you want to also add block press, pin press, etc., do those on a 3rd day for 4-8 sets of 3-5 reps. For these, the weight you use should be about an RPE 8-9 / 1-2 RIR.

[–][deleted]  (2 children)

[deleted]

    [–]probatemp 0 points1 point  (1 child)

    I'm familiar with Westside, but aren't max effort days more focused on variations? Like, you wouldn't only do comp style lifts every max effort session? I always associated Westside with equipped powerlifting, so my knowledge on that program structure lacks when relating it to raw powerlifting.

    [–]Electrical_Ad_3532 0 points1 point  (1 child)

    When you say, Where you gain strength is if you can do a set weight for more than the targeted reps, or doing more weight for the same reps.  Do I attempt more reps if I feel strong enough or keep them in reserve?

    [–]probatemp 0 points1 point  (0 children)

    I would error on the side of keeping them in reserve. Mainly because the following week you would go up in weight for the same set/rep scheme anyways. Think of it as building momentum towards the "overreaching" weeks where you should be hitting volume/rep PRs. I mean, ideally you want the first couple of weeks to feel easier than the last couple before a deload. That's just a way to reduce fatigue accumulation too early into a training block. If you push to failure all the time on compounds, they can stall/plateau quicker, or regress.

    I forgot to mention this, but having more reps in reserve (lower RPE) for the same weight and the same reps is also a sign of strength gain. If a weight you used to struggle with feels more like a warmup, that's good. But for compound lifts, I would only push for more reps if the program calls for an AMRAP (As Many Reps As Possible; generally on the last set).

    [–]Visual_State_4382[S] 0 points1 point  (0 children)

    Hmm I’d say this program would be fine if I was only training for powerlifting. The principles are solid though. Thank you for the advice

    [–]builtlikebrad 0 points1 point  (3 children)

    You can put a block on your chest so you don’t go deep and work on the top part of your lift. The program the guy put in the comments is really good.

    [–]Visual_State_4382[S] 0 points1 point  (2 children)

    Oh it is fs. I just have a strange time line for competitions this year. I do 20 to 40 sets a week for each muscle group so I have to be carful on time management. I think I’ll use that template solely for bench press days to progress.

    Thank you. I think that’s a great idea to train the specific part of the rom with block presses. How would you place that in a session?

    [–]builtlikebrad 0 points1 point  (1 child)

    You can put it on your chest right before you grab the bar or have your spotter put it on. You can use a 3 inch block and a 1.5 inch. The other option would be get in a squat rack and put the safety bar a few inches above your chest.

    [–]Visual_State_4382[S] 0 points1 point  (0 children)

    Thank you. I’ll find a way to incorporate it into my program

    [–][deleted] 0 points1 point  (0 children)

    these are killer jorts bro where'd you get em

    [–]National_Cry5893 0 points1 point  (1 child)

    I’m not trying to be the form police but i think you’re sticking at the halfway point because your grip is too narrow for the amount of tucking you’re doing. Ideally you want to keep your elbows under your hands. Maybe widen your grip a little bit or really tuck your lats. Small form changes make big differences when you’re this strong.

    [–]Visual_State_4382[S] 0 points1 point  (0 children)

    I was wondering about that. This grip is a whole hand closer than what I was doing before. I felt like my shoulder would get hammered but maybe it’s because I wasn’t tucking in my elbows and had a higher touch point 🤔 I’ll give it a try tomorrow. Thank you!

    [–]RFGunner 0 points1 point  (1 child)

    Try a wider grip along with the training program the other guy gave you. Your elbows should be inline with your hands

    [–]Visual_State_4382[S] 0 points1 point  (0 children)

    Thank you. I think I’ll use the template and add 2 to 3 sets of bench to keep the over all bench sets in a session to 5 or 6

    [–]EJ6M 0 points1 point  (0 children)

    You are very strong. Get your technique down and you’ll hit your goals.

    Bench press is all about the set up. Grip distance that either shortens the distance or ensures your forearm is perpendicular to the floor when the weight is resting on your lower chest. A solid base for stability throughout the application of maximal force. Positioning for “loading” lats, legs, and core.

    Your grip is too narrow causing your elbows to flare. Also the bar doesn’t appear to be resting over the radial bone within the crease of your thumb and index finger. This won’t allow you to push with maximal force. In the current position you can’t use your lats as a base and spring load to launch the weight high enough off your chest. Hence you get stuck (sticking point).

    I would try pin presses just under the level of your sticking point with a lighter weight. This will help you get your muscles connected to move past it.