Bench press strength

The plan · 5 blocks

1. 1

   General warm-up

   Warm-up

   5 minutes easy cardio, then light bench sets: 10 x bar, 5 x moderate, 3 x working weight.

   • 5:00
   • RPE 3
2. 2

   Bench press - heavy

   Main set

   Use a weight you can lift for about 5 reps with 1-2 reps in reserve. Use a spotter or safety arms.

   • 5 × 5
   • rest 150s
   • RPE 8
3. 3

   Overhead press

   Accessory

   Controlled tempo, full lockout.

   • 3 × 8
   • rest 90s
   • RPE 7
4. 4

   Triceps dips or close-grip push-ups

   AccessoryOptional

   Stop 2 reps before failure.

   • 3 × 10
   • rest 60s
   • RPE 7
5. 5

   Cool-down and stretch

   Cool-down

   3 minutes of easy walking followed by gentle stretching of calves, hips, chest and shoulders.

   • 5:00
   • RPE 2