At Last Someone Has Archived The World's Best Bench Press Workouts
Let me start off by saying that there is no such thing as a heavy weight. There are only barriers and obstacles that we must overcome. The first step that everyone must admit is that the mind can limit us more than the body. That is why we have to think positively, and continuously try to expand our weight training and bench press knowledge.
The world will never agree on the right or wrong way to train. And it's better of this way so that we can continue to learn from the triumphs and failures of others. Some people train the bench press twice a week while others train once every other week. There are many schools of thought and they have all produced champions.
Maybe you too can be one of the elite humans to bench press 400 lbs or some other weight that you only dream of. Without further delay enjoy the bench press workouts listed on this page.
Bench Press Workouts
Critical Bench Program
This bench press program is a power program designed to help you increase your one rep max by an average of fifty pounds during the ten week training cycle. It is different from other programs because you are provided with the actual weights you will be using on bench day and given a full body lifting split to follow. Over 4200 powerlifters, weekend warriors, and athletes have had success with our system. Get more in depth information by clicking here.
Power Bench Routine
I am going to set up the schedule like a bencher with a 250lb. bench wanting to go higher. Frank said the same schedule works on squats and deadlifts, only the weight increases are in the 15-20 lbs. range each workout, It helped my deadlift, but didn't do much for my squat. However, it worked well with my bench press. Enough talking, Heres the routine.....
Matt Lamarque Bench Routine
Matt Lamarque has changed the world of bench pressing accomplishing an amazing 771@220 on June 11th at the WABDL meet in Hawaii. He has also just achieved a 801lbs bench press in the 242lbs class and he believes he had more in him. He plans on benching over 800 at 220lbs. So, now Matt has the ALL-TIME records in the Bench Press in the 220 and 242lbs weight class. This
is the bench routine he shares.
Nick Winter's Bench Press Routine
In my program I borrowed a few of the exercises from Ted Arcidi and left his explaination of it underneath. I
borrowed the basic layout and some of the exercise groupings from Jeremy Hoornstra, and I
kept my split and some of the exercises I normally do and feel are neccessary.
Blast Your Benchpress into Orbit with Ryan Kennelly
Here is the new unassisted (no bench shirt) routine that I have worked on and that I have had all of my training partners try out over the summer. By the end of the summer (a 3-4 month training cycle) every one of my guys was able to do three sets of three reps with their previous one rep max! This workout should be done as your heavy bench work out. and for assistance work, you should keep it simple and brief due to the extreme work load this routine puts on your body as the training intensity progresses in this cycle.
The Kennelly Method
Ryan Kennelly is the strongest and one of the most respected benchpressers in the history of iron sports. He is the current all time record holder with a competition benchpress of 800.5 pounds. He is also the current World Powerlifting Organization Heavyweight Bench Press Champion, winning that title at the 2003 Arnold Schwarzenegger Classic Bench Bash competition. The Kennelly Method, is the definitive book on bench press training. It will take you through Mr. Kennelly's lifting technique, muscle building nutrition, and how to set up a training program for building a MONSTER BENCH PRESS!
Rick Weil Benchpress Routine
In this routine Rick assumes you have a 400lb bench press and are looking to maximize your potential in a ten-week period. First of all any lifter with a 400lb bench press is definitely an experienced lifter so this is an advanced workout.
Original MM2K Program by Shawn Phillips
Muscle Media Special Report from 1997. Shawn Phillips explains how to add 40 lbs to your bench with the MM2K bench program. This program is low rep, low volume, and high intensity, and it is based on a two-day split. In other words, you will work your whole body in the course of two workouts over two days, whether those days are consecutive or separated by a day off. This program also requires that you adopt a "push-pull" method.
Program for the 225 Bencher
Program designed by Ben Tatar to help the 225 bench presser break past the 225 pound plateau. The 225lbs benchmark is something that any tough man will have to face at some point in their careers.
Metal Militia Bench Press Training Style
Sebastian Burns of Metal Militia clears up the confusion about the Metal Militia training style. Find out why many lifters
have added 50 pounds to their personal records simply by working out with Sebastian.
Ken Lain Bench Press Matrix
Ken was the first man to set all time world record (bench press) lifts in the three heaviest weight classes: 242-pounds, 275-pounds and super heavyweight.
Read his secrets to maximum muscle bulk and power.
Coach Bossi's Method to Increasing Your Bench Press
100% Raw Powerlifting president, Paul Bossi, is one of the top raw and drug-free benchers in the United States, having put up 515 lb in the 220 class at the 2005 World Bench Press Championships, setting a new World Record.
Ed Coan's Bench Press Routine
By request, here's a repost of an excerpt from an article in Powerlifting USA reviewing Ed Coan's Bench Press Video. The writer describes Ed's periodized training scheme and gives a detailed example. If you want to try the bench cycle for yourself, just scale the prescribed weights according to your current max. The lifter in the example has a 1 rep max of 270 pounds, and wants to improve to 300.
The Heavy Sports Better Bench Press Workout
This author always believed that to get bigger muscles or get stronger, you have to lift heavy weights, but not for two hours at a time. He prefers 45 minutes to an hour and get great results in the bench press. This
workout is a 3-4 days split.
Never Enough Bench Instructional DVD from Mark Jackass Bell and Team Super Training based out of Cali. Included is an explanation of how novice lifter Jordan Ritchie went from a 365 pound equipped bench press to a 565 pound bench press in just 3 months. This
DVD explains how to set up your own bench press workouts utilizing westside methods.