Bench press high volume workout

These workouts have a little less intensity in that you will lift lighter loads. But they are still hard workouts and will participate in your development and improvement. On this day you also have one main exercise, one auxiliary exercise, two assistance exercises and one remedial exercise.

Contrary to the high intensity workout, you will not change the program after 4 weeks. You will only perform one 8-weeks block. That's because of the nature of this workout which can be tolerated for a longer period of time, not to mention that the exercises used do not have their equivalent.

Block 1: Week 1-8

Main exercise: Ballistic bench press

Main exercise: Ballistic bench press

This is the only exercise in which I consider using the Smith machine effective. The objective it to lower the bar to the chest and throw the load in the air, then you catch it and start again. The load you use should be light, because the goal is not to just be explosive, but to be ballistic.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Sets/Reps

8x4

12 x 3

8 x 2

6 x 1

8 x 5

12 x 4

8 x 3

6 x 2

Load

20%

25%

30%

35%

20%

25%

30%

35%

Auxiliary exercise: Quasi-isometric/Stop/Explosive bench press

This exercise is really a combination of 2 training methods: superslow eccentric training and stop-explosion training. The eccentric (lowering) portion of the bench press is slow, 5 seconds, you do a 2 seconds pause when the bar is on your chest, then blast the weight up as fast as possible. This exercise will build a lot of muscle mass as well as strength of the chest.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Sets/Reps

3 x 10

6 x 8

4 x 6

3 x 4

3 x 12

6 x 10

4 x 8

3 x 6

Load

55%

60%

65%

70%

55%

60%

65%

70%

Assistance exercise: Dumbbell bent press

Assistance exercise: Dumbbell bent press

Assistance exercise no.2: Iso-ballistic push-up n m

Another drill to increase upper body power. Lower yourself in a push up position. Project yourself in the air. Land in a "down" push up position and hold for 15 seconds, that's one rep.

Remedial exercise: Shoulder box

Remedial exercise: Shoulder box

This exercise is a very effective shoulder builder. It will increase strength in all the deltoids' heads and also develop your rotator cuff muscles. Using this exercise is a great insurance policy for your shoulders during an intense bench press program.

So there you have a very explosive 8-weeks bench press specialisation program. It will greatly increase your bench press strength as well as chest, shoulder and triceps size. It's not for the faint of heart; you must have a strong drive to succeed on this program. But if you give your best effort it will work wonders for you.

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