admin March 19, 2019
bench press

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If your goal is to conquer the weight in the bench press? Then be sure to familiarize yourself with the training methodology, which will increase the current performance by 20 kg.

In powerlifting one of the competitive exercises is the bench press. Very many athletes would like to increase their sports performance regularly. Today we will talk about how to increase the bench press by 20 kg per month using a very effective training method.

Before proceeding to the discussion of the training methodology itself, you should talk about the exercise itself, or rather some subtleties that will help you improve your personal performance. Let’s start with the width of the grip, as this is a very discussed topic. As many athletes know, the grip can be medium narrow and wide.

You are now faced with the task of choosing the optimal one for yourself, for which you should do a little exercise. Sit on the floor and take a comfortable position for you to complete the bench press. Ask a friend to measure the distance between your hands. This will be your optimal grip, which should be used later. You will think that this is not a scientific approach, but your body knows better how it will be comfortable for the bench to perform.

The second secret is in the direction of the movement. Most often, athletes squeeze sports equipment straight and up. However, if you look at professional powerlifters, they perform this movement differently – upwards and at a slight angle to the head.

And the last nuance of the press is to bend the back. Of course, this allows you to use a larger working weight, but this happens only due to the reduction of the distance between the chest and the sports equipment. But this will not affect the increase in power indices. In turn, for progress you need to develop precisely force.

Bench press
Bench press

Bench Press training technique

The scheme of the muscles involved in the performance of the bench press

Immediately it should be said that training in this technique should be carried out only after performing warm-up sets. It is better to start with an empty neck, slowly performing from 5 to 6 repetitions. Then do another 3 to 4 repetitions with a small weight in 4 sets. After a three minute pause, you can begin the workout directly.

The technique was created for the development of muscles of the whole body and you do not need to make major adjustments to the training program. The method is based on the principle of “pushing-pushing”, which implies simultaneous training on one day of all muscles performing pushing movements, and on the other day pulling. The first group includes the muscles of the chest, shoulder girdle and triceps. The back and biceps belong to the second group, as well as the legs.

This is due to the fact that the duration of training the back and biceps is shorter compared to the group of pushing muscles. Exercise your legs once a week. The muscles of the legs are big and they train hard enough, requiring for this a lot of energy. If the leg training is carried out more often, then you may not achieve the desired result in the press.

Bench press with a narrow grip
Bench press with a narrow grip

Most training systems imply a maximum load on the muscles, followed by rest to restore the body. The technique described today is based on a gradual increase in working weight. You do not have to increase the weight at each lesson, but this should be done gradually, thereby creating a more real increase in strength and muscle mass.

 At the first stage, this technique implies a two-day split, and you have no choice. The training schedule is rigid and must be followed. Unless of course you want to achieve your goal in the press.

The training program is quite simple. Basic exercises should be performed on each muscle group. In this case, there will be auxiliary exercises for the development of the back, deltas, biceps and triceps.

Also, do not increase the load yourself and follow the recommendations. Otherwise, it can lead to overtraining, but it is better that the muscles were slightly not trained. You should not fear that you will lose muscle volume or power indices will decrease.

On the contrary, after the transition to normal training, they will increase. When training the chest there will be some nuances that we will talk about later. For example, in one lesson you must perform three sets of 1, 2, and 3 repetitions, and on the other – 4, 5, and 6 repetitions.

If you have not previously performed sets with less than four approaches, now you have to do it. Such approaches lead to an increase in strength indicators, and this is exactly what we are striving for.

The same can be said about the intensity of training. When performing sets with a small number of repetitions, it is necessary to work with almost maximum weights, which also increases the intensity of training. You should remember that the closer the working weight to the repeated maximum, the higher will be the intensity of the training. The volume of muscles at the same time will not increase so quickly, but the performance indicators will grow perfectly.

Inclined bench press
Inclined bench press

Besides the fact that once a week there will be training of the legs, it will be necessary to somewhat reduce the load on the shoulder girdle. The training program includes several types of bench press and the front section of the deltas does not need further loading. Training the shoulder girdle is given Monday and Friday.

On the first day of training you should perform swinging movements with dumbbells to the sides, and on the second day the muscles that rotate the shoulder joint will develop. To improve performance in the bench, you must have strong shoulder joints. Each training session will last about an hour. To increase its duration should not be. And now about the exercises themselves.

Workout Plan


  • Bench press;
  • Dumbbell bench while lying down;
  • Mahi to the sides with dumbbells;
  • French press


  • Thrust block in the direction of the chest, the grip is narrow;
  • Traction rod in the slope;
  • Bending the arm with a barbell for biceps.


  • Exercises for rotating shoulder muscles;
  • Bench press;
  • Push-ups on the uneven bars.


  • Squats;
  • Leg press;
  • Leg flexion;
  • Traction block in the direction of the chest, reverse grip;
  • Thrust dumbbell in the slope;
  • Bending arms with dumbbells in a sitting position.