BENCH PRESS INTENSITY PROGRAMME
1.
This is a programme for the bench press only and can be used for blocks of 4-6 weeks within the longer, usual
Powerlifting cycle (see “Classic Powerlifting Cycle”)
2.
The programme may be suitable for mid-range lifters (best raw bench c 120-150kg) who would find that a
typical long progression would have too many easy, wasted early weeks. Such intermediate lifters can tolerate
more intensity on the Bench Press, which is easier to recover from than the Squat or Deadlift
3.
The fundamental principles are to
- execute more intense low rep sets on the Bench Press (i.e. 6 sets of 3 rep maximums done on the Main
Day)
- do heavy sets focusing on the triceps weak point (i.e. 3 sets of 5 on floor press or board press and 3 sets
x 6 on high incline dumbbells done on the Main Day)
- still keep up total volume (with 6 x 6 narrow grip bench done on the “Light” Day)
4.
This focused bench press programme can take extra time and the Main Day may be done as a separate
session on Tuesday, although a usual combined BP/SQ Monday heavy day can still work well
5.
The layout of the programme is –
MAIN DAY Bench Press 6 sets 3 reps each 100%+
Floor Press (or Board Press) 3 sets x 5 reps each 100%
Incline (30˚) DB Press 3 sets x 6 reps each 100%
LIGHT DAYNarrow Grip Bench 6 sets x 6 reps each 90% effort
6.
The Bench Press 6 x 3 at 100% plus means just that. After 2-3 warm up sets the lifter does 3 x 100%, then
maybe repeats that set and weight, then goes down 2 ½ kg for another 1 or 2 sets, then has to drop another 2
½ kg to get the last 1-2 sets. Each set must be at a weight where the 3 reps are just barely achieved – this is
an art not a science and weights cannot be predicted accurately in advance as in a regular cycle. It is essential
that the lifter pushes themselves at an absolute maximum on every set e.g. –
Warm up 5 x 60, 3 x 90, 1 x 110, then heavy sets 3 x 122 ½ , 3 x 122 ½ miss 1 rep, 3 x 120, 3 x 120, 3 x 117
½ , 3 x 117 ½
If there are more than 1 or 2 reps missed in the progression then a 7th set should be done
7.
The Floor Press 3 x 5 at 100% requires no warm up, as the 6 x 3 bench just before will have you well ready.
It is critical that on this exercise you pause for a full two seconds at the bottom (on the floor) so that there is
no rebound at all i.e. the point is to replicate the slow, hard grind of the top of a bench press. In the same way
as the 6 x 3 bench press has to be judged to get sufficient reps at 100%, the floor press weight must be picked
so that 3 hard sets of 5 reps can just barely be executed
8.
The Board Press can be used instead of the Floor Press (not as well as). This requires an assistant to hold
the block; the 2 second pause and need to get 3 x 5 hard reps still applies
9.
The Incline Dumbbell Press similarly requires estimating the weight needed for 3 x 6 maximum effort. The
incline angle should be high (c. 30˚), to take the pecs out as much as possible and the lift should be done
in the same rhythm as a bench press (i.e. steadily accelerating flow down to a rapid reversal); there should
also be a slight outward movement of the dumbbells on the ascent (rather than any inward fly-like movement
involving the pecs)
10.
The Narrow Grip Bench Press 6 x 6 at 90% done on the second day (usually Friday) involves shoulder
width grip, elbows kept in close to the lats at the bottom, bar placed slightly higher than usual on the chest and
emphasized backward movement of the bar over the eyes ie. all techniques designed to maximize triceps and
deltoids and minimize pecs. The weight should be steady, at a subjective effort level of 90% e.g. –
Warm up 6 x 60, 3 x 80, then 6 x 90, 6 x 90, 6 x 90, 6 x 90, 6 x 90, 6 x 90
In the very last week of this programme the lifter might even back off 5kg or so, to allow for an absolute 6 x 3
maximum on the following Monday
11.
This entire programme needs a minimum of 4 weeks, to learn to do true 101% maximums on the 6 x 3 bench
press. However it can rarely be sustained for more than 6 weeks as it is so taxing. Chronic soreness and
a decline in maximum bench press performance are the signs that the programme has run its course; however
progress can be mercurial and two “down” weeks in a row on the 6 x 3 are needed to conclude that you have
hit the wall
12.
Within the usual long Powerlifting cycle this more intense programme can be inserted once eg 2 weeks
regular programme (to “run-in”)
5 weeks intense programme
4 weeks regular 3 x 6, 3 x 5, 2 x 2 (to supercompensate and peak for contest)
However if response is good to the more intense programme, it can be included twice in a cycle, even up to 2
weeks before a contest
13.
However, recognize that this programme is not for everyone. It may have primitive appeal to the gung-ho
crowd but overtraining and a premature peak awaits many who attempt this. Long-term progress will come
from methods which involve calibrated recovery, addressing of specific weak points, steady gains and peaks at
contest time.
Robert Wilks
PA Coaching Director
0418 366 416
[email protected]