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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?
Train with >85% of 1RM and <6 reps.
8 down to 4... heavy as u can go
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.