Cart 0

Free Training Programs to Improve Your Bench Press Strength

Strength Oldschool

Training Program 1 by Ray Nobile

Ray Nobile

Here is the routine based on a single of 120kgs. This is a 2 times per week Bench Press routine over 3 weeks.

Week 1  – 1st w/out 75kg  4×8

2nd w/out  85kg  5×5

Week 2 – 1st w/out  90kg 5×5

2nd w/out  95kg  6×3

Week 3 – 1st w/out  100kg  6×3

2nd w/out  110kg 7×1

On completion of this 3 week cycle, go back to week 1 and repeat but adding 2.5kgs, this should bring you up to 120kg at the end of the 3 weeks.  You can then set a new goal setting 130kgs using the same formula.

Hope it works for anyone who wants to give it a try, I know it worked for me in the past.


Training Program 2 by Noah Fritz

Noah Fritz

This is a 5 week program. Adding 15-20lbs on your Bench.


Flat Bench – 6 sets of 3 reps with 75% of your current max (use the 75% for all 6 sets, don’t increase in weight.) each week add 5% to your 6 sets of 3 reps. So on week 5 you will be doing 95% of your old max.

After the flat bench sets…load the bar up to 20lbs over your current max. And lower down nice and slow onto safety pins, or your chest if you have a spotter. Crawl out from underneath or have your spotter pull it off your chest. Do this negative only once and add 10lbs each week.

Close or super wide grip bench – 2 sets of 5 reps with 50% of your max. Add 5 pounds each week. Complete these 2 sets with maximum speed and effort. If your regular bench grip is wide, go close grip on these. If your grip is regularly close, go really wide.

Reverse grip bench- 2 sets of 5 reps with 50% of max. Add 5lbs each week. Complete with heavy muscle contraction and speed. Triceps push downs/ dips (alternate each week)- 3 sets of 15-20 reps

NOTES: Max on week 6

OTHER NOTES: be sure to lightly hit your shoulders and some type of incline press very lightly during some other workout each week !



* If anyone chooses to try these Bench Press Programs, you do so at your own risk. Please consult a doctor before attempting either of the above weight programs.

Please also consider posting up your results - Good or Bad, by commenting below.

Older Post Newer Post

Related Posts