Rad's Bench Press Strengthening Routine
Hello! I'm Rad, also known as "Quadruped" by those who love the bench press.
Many of you find the bench press particularly challenging among the big three exercises. I've been thinking a lot about how to help more people effectively increase their bench press weight and gain confidence.
Program Objective
This program is designed with those who work a typical 5-day workweek in mind, aiming to minimize fatigue while focusing on efficiently increasing bench press weight. If you keep rest periods between sets short, you can complete all exercises within an hour.
Program Structure
- Bench press training 3 times a week
- Weight adjustment: Increase by 1.25kg per side, adjusting in 2.5kg increments.
- If you can't handle the weight required by the program, it's better to lower the weight and continue.
- Assistance exercises don't have a set weight, so choose a weight that allows you to perform 2-3 more reps comfortably.
Tips for Progress
This routine is most suitable for beginner to intermediate individuals and can be flexibly adjusted to fit personal recovery abilities and lifestyle patterns. If you feel pain during exercise, stop immediately and ensure you get enough rest and recovery.
While this program is designed to be easy to follow, if you want a more customized routine, consulting with your own professional coach is a good option. I hope many of you find the joy of bench pressing through this program!
Note: I am not responsible for any injuries that occur while following this program, so always exercise safely.
