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- Here are 9 exercises for a bench press program1:
- Flat Bench Press
- Close Grip Bench Press
- Incline Bench Press
- Flat Dumbbell Bench Press
- Cable Flies
- Close Grip Push-Ups
- Explosive Push-Ups
- Weighted Dips
- Weeks 1 & 2: 3 sets x 6 reps
- Weeks 3 & 4: 3 sets x 5 reps
- Weeks 5 & 6: 3 sets x 4 reps
- Week 7: 3 sets x 3 reps
- Weeks 8, 9 & 10: 3 sets x 2 reps
- Week 11: Complete rest
- Week 12: Test your new one rep max
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.9 Best Exercises For A Bench Press Program
- 1) Flat Bench Press: The original barbell bench press, primarily targeting the chest, shoulders, and triceps, the flat bench is a vital component of strength programs. ...
- 2) Close Grip Bench Press: ...
www.setforset.com/blogs/news/bench-press-programBench press reps are cycled as follows:
- Weeks 1 & 2 - 3 sets x 6 reps
- Weeks 3 & 4 - 3 sets x 5 reps
- Weeks 5 & 6 - 3 sets x 4 reps
- Week 7 - 3 sets x 3 reps
- Weeks 8, 9 & 10 - 3 sets x 2 reps
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