The following bench press workout is for the beginner who wishes to increase their muscular size and strength.
For other training sessions, see the growing list of workout routines and copy or modify them to suit your own training goals. We’re all different and we all have our own ultimate goals, so tweak them where necessary to suit your requirements.
As I always mention, fitness and exercise is more than lifting weights or being able to running 30 miles across the fells. It is about eating the right foods also. Following a well balanced diet will go a long way! Without it, you’ve no chance.
Do you think a fell runner could achieve such feats of endurance living off pork scratching and beer? Definitely not!
And the same goes for the weightlifter. If you want to see an increase in your lean muscle mass and strength, then your body is going to need an appropriate diet. See this article for ideas on How to Gain Weight.
Anyway, on to the workout . . .
Bench Press Workout
The following workout revolves around two exercises: the flat bench barbell press and incline bench barbell press.
You will carry out 2 warm up sets of 20 then 15 repetitions followed by 3 working sets for each exercise (15, 12, and 10 repetitions). This probably doesn’t sound very much, but they are the staple exercises for most bodybuilding chest routines. And if you work your sessions hard, that is perform each set to muscle failure, you’ll certainly feel it over the following two or three days!
Only perform this routine once per week. It will force your muscles to grow and strengthen . . . but only if you let it! By this I mean you have to give your muscles rest and recuperation. Some R and R.
If you don’t, your muscles won’t have time to repair and hence won’t grow. Hard Training plus sound nutrition plus rest and recuperation equals growth. Omit any single one of these and you just won’t make lean muscle gains.
Progression in your Bench Press Workout
You should keep a log or diary of every training session you do. Each week try to increase the number of repetitions you do for each set. After a few weeks, when you’re adding 1 or 2 repetitions to every set, up the amount of weight on the bar to bring you repetitions back down to the suggested range.
After a few months of this, with a good muscle foundation, mix things up a little by substituting an exercise for dumbbell presses.
You’ll soon see the lean muscle and strength gains you are after!