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  1. #1
    DaddySherles is offline Junior Member
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    Jun 2004
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    Bench Press Program

    I am looking for a bench press program to increase my strength. I am going to work chest twice a week. Once doing flat bench as my main exercise and the other with incline as my main exercise. Of course with atleast 72 hours of rest between them. I need rep schemes for a few weeks or something to increase strength. What you got?

  2. #2
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Jun 2004
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    Train with >85% of 1RM and <6 reps.

  3. #3
    decadbal's Avatar
    decadbal is offline Banned
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    Nov 2002
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    North Charlotte
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    8 down to 4... heavy as u can go

  4. #4
    dirtythirty's Avatar
    dirtythirty is offline Associate Member
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    Jan 2004
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    Ohio
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    171
    a basic program that really works for me is as follows:

    1.find your one rep max. as an example we'll use 300

    your sets would look like this

    6-230
    6-240
    4-250
    4-260
    2-270
    2-280
    1-290
    1-300


    i normally go through this routine until i can do it all without a spotter. then the following week i would increase the routine by ten pounds.

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