BENCH STRENGTH

Unleash your upper body potential with the BENCH STRENGTH program, a focused 4-week journey designed to enhance your bench press performance. Committing just three days a week, you’ll engage in a variety of targeted exercises, including barbell and dumbbell presses, face pulls, and dips, all aimed at building strength and muscle endurance. Each session is crafted to challenge you with progressive intensity, ensuring you make measurable gains in your bench press and overall upper body strength. Get ready to elevate your lifting game!

To increase bench press strength.Banded chest flies before bench days to activate chest muscles, as well as to keep shoulders healthy, pull-aparts and rotator cuff banded. Also, physio at the end of workout with calves.Add 1km of speed 3 walking, or biking for cardio.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Face Pull

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Skull Crusher (Barbell)

Long Pause Bench Press

TRX Row

Dip (Bodyweight)

Bench Press (Close Grip)

Reverse Pec Deck

Front Raise

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