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≡ February 7, 2020 Category: In the gym

Many experienced athletes can independently create a bench press strength training program. But what should beginners do? First of all, it is important to understand that the program is divided into several stages and is designed for athletes whose specialization is the bench press. There are many training videos that reveal the principle of operation of one or another training scheme. Also, many schemes come with a table from which you can calculate your working and maximum weights.

The main stages of any program:

• Work on strength indicators;
• Speed ​​and technique of execution;
• Period to increase endurance;
• Reaching the highest possible power peak.

Bench Press Principles

Leading methodologists (Verkhoshansky, Chernyak, etc.), developing training programs for the bench press, argue that each athlete should follow his own path. Due to various genetic characteristics, any athlete, in agreement with the coach, needs to tailor classes “to suit themselves.” But to do this, it is recommended to first understand the basics. The main thing to remember is that there is no one and the same program that suits absolutely everyone. There are several general principles:

• The bigger, the better. Professionals say: “In order to have a normal bench press, you need to do the bench press.” This is an unshakable basis if an athlete needs high performance.
• When approaching your peak of development, the first rule must be partially abandoned. With a constant increase in both the barbell load and the number of approaches, you can undermine yourself physically and mentally, so you will have to skimp on “times” and invest as much as possible in quality. Even if the body can withstand training at its maximum capacity, the central nervous system can be severely damaged.
• It is not recommended to pay exaggerated attention to auxiliary exercises. Remember the first principle. However, for greater results it is better to add several exercises. These include pull-ups, squats and deadlifts. These exercises will help build muscles throughout your body, allowing you to put more emphasis on the quality of your bench press.

There is one catch in the second point, namely, the stagnation that many people experience in training. Let's look at it in more detail.

Men

What is strength stagnation?

Not only bench press athletes face this, but also powerlifting athletes. The core of the problem is the lack of progress. If you can’t increase the weight you lift, you don’t build muscles—stagnation. First you need to understand why this happens. The answer is simple: your body simply does not have time to recover. After all, in addition to the power press, there are a number of loads. The same squats with a barbell or deadlift. The muscles do not have time to rehabilitate and adapt to the old load before a new task appears.

To avoid this and improve your performance, the first thing you need to do is talk to your coach. But he will deal with the second point. The trainer will help you decide which exercises you can refuse and which ones you can slow down. No need to be upset. Ultimately, this will lead to good results. The main thing is cyclical training. This means breaking all exercises into complexes, and those, in turn, into blocks with different loads on the body.

Women

Simple workout

First day

• Bench press. It is recommended to start with 50 kg 4 times. The number of approaches is limited only by physical capabilities. The first principle: the more, the better.
• Squats. A total of 50 times, which can be divided into 5 sets of 10, or 10 sets of 5 times - this is decided purely individually, as is the weight of the barbell.
• Pull-ups. The same amount as squats. If you have problems specifically with pull-ups, you can change them to power rows of the entire upper body.
• French bench press. This includes loads for the chest muscles and swings for the deltoids. It is not necessary to do both. Give preference to the exercise that turns out worse. If there are no problems with either one or the other, stop training at point 3, and don’t do 4 at all.

Second day

• Bench press. 50 kg 4 times, same as last time, but there should be more approaches. If you can increase it by one, that’s quite enough.
• Exercises for weak muscles. Here you will have to use both your imagination and your coach. To perform a good bench press, your entire body must be prepared. Therefore, after the first workout, you need to find out which muscles are lagging behind and focus on them.

The third day

• Squats. 60 times. It is advisable to do 6 to 10 times.
• Pull-ups. 50 times. Similar to squats, 5 to 10 are recommended.

It should be noted that the break between days must be at least 72 hours. During this time, the muscles have time to “cool down” a little and get used to the load.

For the 4th time, do everything as the first time, but with a slight increase. A few kilograms are added to the barbell, preferably no more than 3, and again - the maximum possible number of approaches. On the second repeat day we add only approaches. The main thing: do not overdo it, so that stagnation does not happen ahead of time. On the third day, we add one thing: either weight or repetitions of auxiliary exercises. Carefully monitor the condition of your body. The more you exercise, the closer the moment comes when more time is required for complete relaxation and muscle recovery. No one will help you here better than yourself. You must determine when exactly this moment has arrived without outside help, relying only on your internal sensations.

Women

Advanced Workout

First day

• Heavy bench press. 5 sets of 4 times. Possible 5 times. The difficulty is that the maximum weight should be approximately 90%, and not the standardized 50 kg, as in the first option.
• Squats. Up to 7 approaches, 10 times each. The weight of the barbell is 75% of the possible maximum.
• Pull-ups. The same number of approaches within 7 times, the number for each is 75% of the maximum.
• Secondary exercises. There may be arm swings or a fly pattern of your choice. No more than 5 sets of 10 times. Weight is also about 80%.

Second day

Average bench press. The weight is reduced by 10-15% from the first day, approaches - by 1 or 2, no less than 5 times each.

Exercises for weak muscles are constant here. If possible, try to increase either the weight or the reps, but be careful. It's better to consult a coach.

The third day

• Light press. The weight of the bar becomes even less, only half of your capabilities. 5 approaches and 10 repetitions are performed consistently.
• Squats. Here you should focus on one thing: either increase the weight of the barbell, or increase the times. In the first case, add no more than 3 kg.
• Pull-ups. The conditions with gain are the same as in squats.

If in the first stages you can’t add weight in the last two exercises, you shouldn’t overload yourself. However, this does not apply to the bench press itself. After some time, it is still recommended to add emphasis on secondary exercises. Also, once a month we give the body a particularly severe shake-up, doing bench presses no more than 2 times, but with the maximum possible weight of the barbell. These two schemes are prime examples of cyclic training.

Men

Endurance training

For those who have already mastered all the basics, the load becomes many times greater. The program presented below is designed for 2-3 months. With its help, athletes increase not only their own weight, but also their adaptability to strength types of exercise.

The weight recommended for training does not exceed 65% of the maximum maximum, approaches reach 8 pieces, and times reach 20. Refusal of additional exercises in training is not allowed at all. The tonnage becomes more and more every week, and so on until the athlete feels that his muscles need more recovery. From this point on, the weight returns to approximately the initial level, and the next cycle of the program begins. One cycle lasts no more than 3 weeks. The starting weight for training is selected independently, or with the help of a trainer, based on past results. It is not recommended for a beginner to begin such a program until his body is ready for it.

Training scheme

First day. Heavy Press

• Squats. 4 approaches, no more than 15 times each. Weight up to 45% of PM.
• Power press. The same quantity, weight up to 65% of the PM.
• Raising your arms in different directions. Performed with dumbbells in a lying position. Up to 20 repetitions in each of 4 approaches.
• Triceps exercises. Arm extensions are recommended. The quantity is the same.

Second day. Light press

• Power press. The same amount of work is done as on the first day, but the weight is reduced by approximately 10%.
• Barbell row to the waist. Similarly: 4 approaches, maximum 15 times in one.
• Raise dumbbells in front of you. Up to 20 reps, 4 sets.
• Hyperextension. Required to unload and strengthen muscles at the end of a workout. The quantity is equal to the previous one.

The third day. Average press

• Power press. The same amount, weight increased to 40% of the PM.
• Angle press. The weight and approaches remain the same.
• Triceps extensions. Up to 20 times, 4 approaches.
• Lifting the barbell while standing. Necessary for pumping up biceps. 3 sets, no more than 20 repetitions in one.

Men

Strength training

The cycle of these exercises is considered basic for any athlete. It is during this time period that strength potential is determined and improved. The intensity of the load varies from 60 to 90%, and sometimes higher. The number of times per 1 approach varies from 3 to 6. These indicators are selected individually and depend only on the capabilities of the athlete himself. The entire cycle lasts from 2 to 3 months, but some programs provide for repeating it.

Training scheme

First day. Heavy

• Squats. No more than 5 sets of up to 6 repetitions per one. The maximum weight is slightly higher than half of the possible one.
• Power press. The same quantity, weight 3/4 of the PM
• Press from a block (10 cm). The quantity is unchanged, weight up to 85%.
• Dumbbell flyes in a lying position. Up to 8 repetitions of 5 sets.

Second day. Easy

• Power press. 6 times in each of 4 approaches. Weight is no more than half of the PM.
• Pause press. From 3 to 5 approaches with the same number of repetitions per one. Weight up to 65%.
• Dumbbell lift. 32 times in 4 sets.
• Hyperextension. 5 approaches up to 6 times in one.

The third day. Average

• Power press. 24 times in 4 sets, maximum weight - 60%.
• Close grip press. 20 times, also 4 sets. Weight - 65% of PM.
• Extensions on a block for triceps. 24 times in 4 sets.
• Bicep curls. 40 times in 5 approaches.

Women

Speed ​​training

This period is optional, because the athlete is interested in the result, not performance. However, if an athlete decides that he needs this program, he must remember the main thing: the technique is important here. The maximum weight is 3/4 of the maximum, and repetitions vary from 2 to 6 per approach. The main difference is the increase in intensity from the first approach to the last. That is, by the end of one exercise the athlete should work with the maximum weight possible for him.

Training scheme

First day. Speed

• Explosive push-ups. 30 times in 10 approaches.
• Press with chains. 15 times in 5 approaches. Weight up to 60% of PM.
• Power press. 25 times in 5 approaches. Weight up to 70%.
• Dumbbell raises. 25 times in 5 approaches.
• Extension on the block. 36 times in 6 approaches.

Second day. Force

• Squats or deadlifts. 16 times in 4 sets. Weight up to 90% of PM.
• Power press. 25 times in 5 approaches. Weight up to 65%.
• We press in the power frame. 16 times in 4 sets. Weight up to 70%.
• California press. 36 times in 6 approaches. Weight is no more than half.
• Biceps curls. 20 times in 5 approaches. Weight up to 75%.

Men

Women

Men

Men